"Big Mama Tabata”
8 rounds of :20s On, :10s Off
Wall Balls (20/14)
Toes to Bar
Row (Calories)
Power Cleans (135/95)
Complete all 8 rounds of the movement before rotating. Score is total reps at each.

"Double Dutch"
100 Double-Unders, 5 Rounds of Cindy
80 Double-Unders, 4 Rounds of Cindy
60 Double-Unders, 3 Rounds of Cindy
40 Double-Unders, 2 Rounds of Cindy
20 Double-Unders, 1 Round of Cindy
1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

"CrossFit Total”
Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*

Warm up as needed
Then..
“Smoke Show”
Teams of 2
Partner 1 – AMRAP 5:00
10 Pull-Ups10 Hand-Release Pushups10 Power Snatches (75/55)
At the 5:00 Mark
Partner 2 – AMRAP 5:00
10 Pull-Ups10 Hand-Release Pushups10 Power Snatches (75/55)
At the 10:00 Mark, Partner 1 completes AMRAP 4 of the Triplet.Upon completion, Partner 2 completes AMRAP 4 of the Triplet.Continue Pattern for AMRAPs 3:00, 2:00, and 1:00, each.

Warm up as needed
Then.
"Loredo"
6 Rounds:
24 Air Squats
24 Pushups
24 Walking-Lunge Steps
400 Meter Run

Strength

3,3,3,3,3 Backsquat

Take 4 sets to get there and then go for a 3 RM

Conditioning
Alternating EMOM for 14:00-
Even: 10 6″ Target Burpees
Odd: 12 Wall Balls 20/14#

Strength

•3×3 Push Jerk (moderate weight)
•3×2 Push Jerk (add 5-10#)
•3×1 Push Jerk (add 5-10#)

Conditioning

"Open 13.4"
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.

Spend 20 minutes on Mobility and Iso- stability

Then

"Galapagos"
Teams of 2
10 Rounds Total - 5 Rounds Each
10 Handstand Pushups
10 Deadlifts (205/145)
10 Thrusters (95/65)
10 Toes to Bar

Strength..

5X1 Snatch High-Pull + 1 Hang Snatch (high pull from floor – hang snatch from power position) – work to a heavy but non-maximal load for the complex (no misses), rest as needed

Conditioning…

"Big Hippo"
21 - 15 - 9 - 15 - 21
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Strength…
5x5 Deadlift @ 85% of 3RM from last Monday

Conditioning

"Bangarang"
21 Power Snatches (95/65)
21 Burpees
21 Pull-Ups
15 Overhead Squats (95/65)
15 Burpees
15 Pull-Ups
9 Squat Snatches (95/65)
9 Burpees
9 Pull-Ups