For time: 50 Cal Row50 Boxjumpovers 24”/20”50 Pushpresses Rx 20/15 Rx+ 30/20 Comp 40/30kg50 Front/Back rack/ OH Lunge step (same weight as Pushpress) Into:“Grace”30 Clean & Jerks for time Rx 30/20 Rx+ 50/35 Comp 60/40kg NOCompromise

7 Rounds 200m Sprint200m Farmers Walk (unbroken w 2 KB’s/DB’s AHAP)3 Strict Pullups Rx+ 5 Strict Comp Pullup complex* *3 Weighted 20/15kg into 5 strict into 7 kipping pullups NOCompromise

Backsquat Ladder 1-2-3-4-5-4-3-2-1 Rx 60/40 Rx+ 100/70 Comp 140/95kg After each set: 1 Ropeclimb (Rx+ Legless Comp L-sit) NOCompromise

30 min E.M.O.M. 3 Power Cleans Rx 40/30 Rx+ 70/50 Comp 90/6510 Pushups (scale reps down in steps of 2 when needed) NOCompromise

A: 12 min AMRAP30 Single/Double Unders15 Hang Power Snatches Rx 30/20 Rx+ 35/25 Comp 40/30kg B: 6 min Mobility/Stretching 12 min AMRAP30 Single/Double Unders5 Hang Power Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kg NOCompromise

“Triple Cardio” 1 Mile Run2k Row4k Bike (Rx & Rx+ partition as needed.) NOCompromise

For Time: 30 Deadlifts Rx 30/20 Rx+ 40/30 Comp 60/40kg15 Boxjumps 24”/20”25 Deadlifts Rx 40/30 Rx+ 50/35 Comp 70/50kg15 Boxjumps20 Deadlifts Rx 50/35 Rx+ 60/40 Comp 80/55kg15 Boxjumps15 Deadlifts Rx 60/40 Rx+ 70/50 Comp 100/70kg15 Boxjumps10 Deadlifts Rx 70/50 Rx+...

A: “Death by” (20 min)Row/Ski/Bike (5 min Rest) B: 20 min E.M.O.M. 3 Backsquats (at a set weight. Try to aim for at least Bodyweight.) NOCompromise

7 Rounds for Time: 50 Double Unders15 Burpees5 Benchpresses Rx 60/35 Rx+ 80/50 Comp 110/70kg NOCompromise

For time: 50 Cal Row5 Ropeclimbs Rx+/Comp Legless5 Squat Cleans Rx 60/40 Rx+ 80/55 Comp 100/70kg 40/4/430/3/320/2/210/1/1 NOCompromise

3x 7 min AMRAP (3 min rest inbetween) *Individual weight**The round must be unbroken A:(With 2 Dumbbells)4x 5m Dumbbell Farmer Walk10 Dumbbell deadlifts B:(1 Dumbbell AHAP )5 Dumbbell Box steps10 Dumbbell Russian Swings C:With 2 Dumbbells (same as A)10 (5/5) Gorilla...

“Nancy” 5 Rounds for time: 400m Run15 Overhead Squats Rx 20/15 Rx+ 30/20 Comp 42/30kg NOCompromise

For time 1-2-3-4-5 BodyRow Rx+ Strict Pullup Comp Strict C2BStrict Press Rx 30/20 Rx+ 40/30 Comp 60/40kg Then 50/35 Cal Bike or 75/53 Cal Ski into6-7-8-9-10 Bodyrows Rx+ Pullups Comp C2BPushpresses Rx 30/20 Rx+ 40/30 Comp 60/40kg Then 50/35 Cal Bike or 75/53 Cal Ski...

For time: (Rx 2 Rounds of half) 2k Row50 Bulgarian Split Squats 25/25 Rx+ Shrimp Squats Comp Alt Pistols30 Hang Power Cleans Rx 50/35 Rx+ 70/50 Comp 100/70kg NOCompromise

Lift of Choice: 5-5-54-4-43-3-3-3-3… NOCompromise

with a running clock individual timing A: Fran21-15-9Thrusters Rx 20/15 Rx+ 30/20 Comp 42/30kgBody rows Rx+ (jumping) Pullups Comp Pullups B: 5 min active recovery bike/row/ski C: 21-15-9Kettlebell swingsRx 20/12 Rx+ 28/20 Comp 32/24kgBoxjumps 24”/20” D: 5 min...

For time: 50-40-30-20-10 Double UndersSitups Rx+ Knees to Elbows Comp GHDAlt DB Snatches Rx 15/12,5 Rx+ 25/17,5 Comp 30/22,5kg NOCompromise

For time: 1-2-3-4-5-6-7-8-9-10 Benchpress (as close as possible to BW)Deadlift (1.5x BW)Triple Cal Row/Ski NOCompromise

10 Rounds for Time: 1 Power Clean Rx 50/35 Rx+ 80/55 Comp 100/70kg10 Over the Boxjumps 24”/20”15 Wallballs 20/14# NOCompromise

30 min of work: 1 Ropeclimb5 Frontsquats (from the rack) Rx 50/35 Rx+ 70/50 Comp 90/65kg200m Sandbag/KB/DB Carry “AHAP” NOCompromise

Open 23.3 Starting with a 6 min timecap: 5 Wallwalks50 Double Unders15 Snatches (weight 1)5 Wallwalks50 Double Unders12 Snatches (weight 2) *if completed before the 6 min timecap, add 3 min to the timecap and complete: 20 (strict) Handstand Pushups50 Double Unders9...

For time: 1k Run5 rounds Cindy800m Run4 rounds Cindy600m Run3 rounds Cindy400m Run2 rounds Cindy200m Run1 round Cindy *Cindy = 5 Pullups, 10 Pushups, 15 Airsquats. NOCompromise

A: 3 Rounds10 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg20 Situps (3 min rest) B: 3 Rounds8 Deadlifts Rx 60/40 Rx+ 80/55 Comp 100/70kg15/13 Cal row Rx+ 18/15 Comp 20/17 (3 min rest) C: 3 Rounds6 Deadlifts Rx 70/50 Rx+ 100/70 Comp 120/75kg20 knee raises Rx+ Knees to...

1-2-3-4-5-4-3-2-1 Ropeclimbs (variation)Hand Pushups (variation)Backsquats Rx 60/40 Rx+ 80/55 Comp 100/70kg NOCompromise

8 Rounds for max Weight 6 Chair Squats8 Double DB Benchpresses12/10 Cal Bike or 15/13 Cal Ski NOCompromise

10 Rounds for Time: 6 Muscle/Power Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kg12 Russian KB Swings Rx 24/16 Rx+ 28/20 Comp 40/32kg NOCompromise

A: 7 min AMRAP5 Backsquats(Rx 40/30 Rx+ 50/35 Comp 80/55kg)10 Russian KB Swings B: 3 min:1-1-1-1-1 Benchpress C: 6 min AMRAP4 Backsquats8 Russian KB swings D: 3 min:1-1-1-1 Benchpress E: 5 min AMRAP3 Backsquats6 Russian KB swings F: 3 min1-1-1 Benchpress...

30 min E.M.O.M. Min 1: 3 Fatbar Hang Power Cleans Rx 40/30 Rx+ 60/40 Comp 90/65kgMin 2: 3 Strict (weighted) Pullups Rx+ 4 Comp 5Min 3: 15/13 Cal Row Rx+ 18/15 Comp 20/17 NOCompromise

20 min AMRAP 5 Pushpresses Rx 30/20 Rx+ 40/30 Comp 50/35kg7 Knees to Elbows (Rx Knee raises)35 Single/Double Unders NOCompromise

30 min of Work 1 Ropeclimb5 Frontsquats (from the rack)200m Run NOCompromise

For time: A: 21-15-9 (8 min TC) Cal Bike/Ski DB Boxsteps(2 DB’s: Rx 15/12,5 Rx+ 20/15 Comp 25/17,5kg) 3 min Rest B: 21-15-9 (8 min TC) Cal Bike/Ski Burpee Boxjumps 24”/20” 3 min Rest C: 21-15-9 (8 min TC) Cal Bike/Ski Boxjumps 24”/20”...

DEADLIFT PARTYin buddy teams E.M.O.M. 2 Deadlifts Starting weight: Rx 40/30 Rx+ 50/35 Comp 60/40.Increase 5kg (2.5 per side) each minute. Stop increasing when needed.NO fail. NOCompromise

CrossFit Games Open 23.1 (Compare to Open 14.4) 14 min AMRAP:*Rx: 2 rounds of half the reps.**Rx/Rx+ +6 min time. 60 Cal Row50 Toes to Bar40 Wallballs 20/14# (9/6kg)30 Cleans Rx 40/30 Rx+ 50/35 Comp 62/43kg20 Ring Muscle ups NOCompromise

Chipper Sunday For time: 50 Cal Ski50 DB Boxsteps50 Cal Bike50 DB Snatches50 Cal Row50 Frontsquats or Overhead squats Rx 20/15 Rx+ 30/20 Comp 40/30kg DB Weights: Rx 20/15 Rx+ 25/17,5 Comp 30/20kg NOCompromise

7 rounds for time: 400m Run20 Russian KB Swings Rx 20/12 Rx+ 24/16 Comp 32/24kg3 (jumping) Bar/Ring Muscle ups NOCompromise

BACKSQUAT PARTY:In buddy teams each perform 2 Backsquats every minute. Start with Empty barRx go up with steps of 1.1kg (2,5lb) each sideKeep making 2 reps, keep weight steady if needed. Rx+ and Comp go up with 2.5kg (5lb) until 100/70 and then with steps of 1.1kg....

21-18-15-12-9-6-3 Cal RowBenchpress Rx 40/30 Rx+ 60/40 Comp 80/55kg NOCompromise

10 Rounds for time: 1 Ropeclimb Rx+ Legless Comp L-sit5 Power Cleans Rx 50/35 Rx+ 60/40 Comp 80/55kg11/9 Cal Ski or 9/7 Cal Bike Rx+ 15/13 Ski or 12/10 Bike Comp 18/15 Ski or 14/12 Bike NOCompromise

2x 12 min AMRAP (with 6 min mobility inbetween) 3 (Jumping) Pullups Rx+ 4 Comp 5 C2B7 Wallballs Rx+/Comp 109 Trapped Situps Rx+/Comp 15 NOCompromise

A: 20 min AMRAP 5 Burpee Boxjumps 24”/20”10 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg30 Single/ Double Unders B: 1 Mile Run for time (or not) NOCompromise

(Olympic lift of choice) 5-5-5-54-4-4-43-3-3-32-2-2-21-1-1-1 add cardio every 2 sets or not12/10 cal Bike15/13 cal Row/Ski NOCompromise

21 Backsquats Rx 30/20 Rx+ 40/30 Comp 60/40kg400m Run15 Backsquats Rx 40/30 Rx+ 60/40 Comp 80/55kg400m Run9 Backsquats Rx 50/35 Rx+ 80/55 Comp 100/70kg400m Run6 Backsquats Rx 60/40 Rx+ 90/65 Comp 120/85kg400m Run3 Backsquats Rx 70/50 Rx+ 100/70 Comp 140/95kg...

32 min E.M.O.M. Min 1: 15 Kettlebell Swings Rx 20/12 Rx+ 24/16 Comp 28/20kgMin 2: “AMRAP” Knees to ElbowsMin 3: 5 -7 Ring dips Comp 3 Muscle upsMin 4: “AMCAL” Row/Bike/Ski NOCompromise

25 min Up & Down ladder 1-2-3-4-5-4-3-2-1 Pullups (Comp Chest to Bar)Pushpresses Rx 40/30 Rx+ 60/40 Comp AHAP After each set 150m Row/Ski NOCompromise

A: 12 min AMRAP3 Toes to Bar Rx+ 5 Comp 85 Frontsquats Rx+ 7 Comp 1015 Double Unders Rx+ 24 Comp 36 B: 6 min Mobility C: 12 min AMRAP Frontsquat weight: Rx 30/20 Rx+ 40/30 Comp 50/35kg NOCompromise

For time: 10 Dumbell Snatches15 Burpee Boxjumps 24”/20”20 DB Snatches15 Burpee Boxjumps30/1540/1550/15 DB Weights: Rx 15/12,5 Rx+ 20/15 Comp 25/17,5kg NOCompromise

With a running clock: A: 2k Row (10 min TC) into…B: 20 min for max loadComplex;1 Deadlift1 Hang Clean1 Jerk…. intoC: 500m Row Sprint NoCompromise

TABATA Sundays 8 rounds of 20 sec AMRAP & 10 sec rest* WallballsKnee raises/Leg Raises/Knees to ElbowsDB SnatchesCal Bike *Finish a full tabata before going to the next.2 min rest after a full tabata. NOCompromise