Back squat
9-6-3

Complete a set of 9, 6 and 3 reps with rest as required between sets

Then;

For time:

Run 1000m
50 thrusters 30kg (20kg)
40 toes to bar
30 hang power cleans 30kg (20kg)
20 ring dips
10 bear complex 30kg (20kg)

(25 min cut off)

Thruster
5-5-5-5-5

Then;

“Tabata something else”

With a continuous running clock, perform 8 sets of 20 seconds of each movement, with 10 seconds of rest. There is no rest between the movements:

Pull-ups
Pushups
Sit-ups
Squats

Score is total reps from all 32 intervals.

Anyone ever feel this way?

For time:

Run 800m

50 Wallballs
40 sit-ups
30 clean and jerk 60kg (40kg)
20 knees to elbows
10 handstand pushups

Run 400m

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Push press
8-6-4-2

- Increasing load each set, no fails!

Then;

In 10 mins, complete 5 rounds of 1 min of each, alternating, for total reps:

Pushups
Barbell lunges (back rack) @ 42.5kg (30kg)

Then;

Immediately run 500m

The things you do for love (of CrossFit)

Tempo front squat
5-5-5-5

Then;

5 rounds for time:

15 Kettlebell swings 24kg (16kg)
10 Toes to bar

10 mins to find a 1rm power snatch

Then;

10 mins to find a 1rm power clean & jerk

Then;

3 rounds for time:

10 squat snatch 42.5kg (30kg)
10 ring dips
Run 400m

Back squat
5-4-3-2-1

Then;

AMRAP 12 mins:

10 pull-ups
15 medicine ball cleans
20 double unders

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Deadlift
21-15-9

Complete 1 set of each, resting as required between sets. This is for maximal load. You should just make each set.

Then;

For time:

25-20-15-10-5 reps

Hang power snatch 30kg (20kg)
Burpees over bar
Sit-ups

How is your MOOD? It may improve with some active recovery!

Come in and do the WOD.

It’s not a 5km run, it’s not a 10km run, it’s not Fran, it’s not Cindy, it’s not a benchmark or a hero WOD.

Just come and do it. It’s fun.

5 attempts at a max rep set handstand pushups

Immediately after each set, complete an L-hang for max time

Then;

7 rounds for time:

10 pushups
10 wall balls
10 toes to bar