Couplet

Hybrid Theory

5 sets of: Deadlifts 4 reps (build up as heavy as possible) Rest 20 sec 15 kb swings ( heavy-ish) Rest 2-3 min For time: 1000m row 50 alt DB snatch (70/50)

Abs of Steel

3 Sets of: 45 sec plank hold Rest 15 sec 45 seconds hollow rocks Rest 15 seconds 30 sec Russian kb swings Rest 90 seconds Then 4 Rounds for time: 100m farmers carry (53/40) 10 dual kb front squats (53/40)

Wodapalooza

6 min AMRAP, ascending by 2 reps each round, of: (ie. 2/2, 4/4, 6/6, 8/8, 10/10, 12/12, etc…) Muscle-ups Squat Snatches (135, 95) Intermediate/Scaled Hand-Release Burpee Pull-ups Squat Snatches (95, 65)

A Bridge Too Far

10 Rounds for time: 10 OH Stationary Lunge Steps (alt legs) (45/25) Plate 10 Medball Cleans (20/14)

Strictly Speaking

WOD c/o CrossFit.com Mainsite 7 rounds for time of: 10 Sumo Deadlift High Pulls (95/65) 10 Ring dips

Leaderboard Builder

Benchmark Girl Name WOD c/o CrossFit.com Elizabeth 21-15-9 reps for time: Cleans (135/95) Ring Dips ———– Handstand hold Practice

Immature Struggle

Technique Work (See Notes under More Details) Snatch 1-1-1-1-1 Beginners/Intermediate or lesser exposure – perform from the hang and work on the movement/mechanics and bar speed first! MetCon 3 RFT 250m Row 30 Ball Slams (20/15)