Skill work Muscle up/pull up work Workout 15 min EMOM 1. 1-3 rope climbs 2. 6 strict dips 3. 12 V-ups

Strength Barbell split squat 20 minutes to build to a heavy 2 reps/leg Workout 15-12-9-6-3 Thrusters - 95/65 KB Swings - 53/35 Push ups

Strength/Skill 15 min of 2 Snatch balance 1 Overhead squat Workout Barbell Tabata Tabata Hang power snatch - 135/95 Tabata Overhead squat - 95/65 Tabata [...]

Workout 10RFT 7 C2B pull ups 9 Burpees 11 Wall ball *30 min time cap*

"Wittman" 7 rounds for time of: 15 KB Swings - 53/35 15 Power clean - 95/65 15 Box jumps - 24/20 *U.S. Army Sergeant Jeremiah [...]

Strength Snatch Balance 5 x 3 Workout "Nancy" 5 RFT 400m run 15 Overhead squats - 95/65

CrossFit Open Workout 17.4 REPEAT of 16.4!! Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts - 225/155 55 wall-ball [...]

Strength Back squat 5 x 3 Workout For time: 100 single unders (SU) 5 Man makers (MM)- 45/30 80 SU 4 MM 60 SU 3 [...]

Workout 20 min AMRAP 12 Toes to bar 200m Waiter's walk - 40/25 20 Sumo-deadlift high pull (SDLHP) - 75/55

Strength Front squat 3-3-3-3-3 Workout 8 min AMRAP 2 Strict Handstand push ups (HSPU) 3 Cleans 4 Strict HSPU 3 Cleans 6 Strict HSPU 3 [...]