1. EMOM x 10 minutes 1- Overhead squat x 3-5 2 – 50 Double Unders 2. “Assault Lunge” We’re going to take another crack at a crossfit games masters workout For Time 40/30 cals on the bike 100ft one arm dumbbell walking Lunge (70/50)

1. These two workouts are from the crossfit games masters division this year . Scale accordingly “Bar fight ” For Time 50 chest to bar pull ups 40 Toes to Bar 30 Clean and Jerks (205/135) Time cap = 15…..but we’re bumping it to 20 ... Continue Reading

1. 5 sets of 5 box Jumps (30/24) 3 back squats 80%+ 10/8 cal row 5 Kb Cleans * rest 90sec

1. 3-5 sets of 2 Strict Pull ups 4 chest to bar pull-ups 6 Kipping Pull ups 100m recovery jog 2. 3 sets of AMRAP x 3 minutes 400m run Max rep Strict press (115/75) Rest 2 minutes

Wednesday 1. EMOM x 4 High hang clean +hang clean @50-60% Every 2 minutes for 10 Clean 80%+ EMOM x 4 Clean pull x 3 @ 95%+ 2. With a partner AMRAP x 5 minutes 4 renegade rows * the other partner must be holding a double KB front rack