Conditioning: As few sets as possible to finish (max 8 sets) AMRAP 2: 75 Lateral Burpee Over Bar 100/80 Calorie Row - Rest 1:00 between sets * You must earn the row, burpees come first! (Scored = Total Time incl. rest) Gymnastics: Chest to Bar Pull-ups/Bar Muscle-Ups Level 1: EMOM 9: Min 1: 6 Single Leg Box Butterfly Circle Drill Min 2: 6 Strict Scap Circles Min 3: 6-8 Butterfly Small Circles Level 2: EMOM 9: Min 1: 6 Single Leg Box Butterfly Circle Drill Min 2: 6 Strict Sca

Strength: CYCLING (SNATCH) EMOM 10: 2 Touch & Go Power Snatch + 2 Overhead Squat @ RPE 6–7 (@55-65% of 1RM Snatch) Conditioning: For time: 25x50ft Shuttle Runs 50 Wall Balls (20/14) 50 V-Ups 50 Wall Balls (20/14) 25x50ft Shuttle Runs

Strength: Shoulder Press 4x5 Every 2:00 × 4 sets: 5 Shoulder Press @ 62% of 1RM Conditioning: 21-15-9: Deadlifts (225/155) Handstand Push Ups - Into... 21-15-9: Deadlifts (315/205) 50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts (KG conv: 102.5/70, 142.5/92.5) - Score by reps completed at 9 min time cap. If finished, put completion time in notes.

Strength: Back Squat 5x4 Every 2:30 × 5 sets: 4 Back Squats @ 65% of 1RM Conditioning: For time: 150 Air Squats - Every minute on the minute (Including 0:00) perform 10/8 Calorie Row * We are dedicating and completing this workout in honor and remembrance of Josh Foley, who lost his life in a tragic accident last week. Josh was a CFKL Athlete and only began his CrossFit journey recently, but he quickly became part of our family, and he will be sorely missed. Josh, we are goin

Strength: Power Clean & Jerk 8x3 EMOM 8: 3 Power Clean & Jerks (singles) @ RPE 6 (Moderate load) Conditioning: AMRAP 12: 15 Kettlebell Swings (53/35) 15 GHDs (Or Stick Sit Ups) 15 Box Jumps (24/20)

Conditioning: 4 sets for time (each set): 25/20 Calorie Echo Bike 75 Double Unders 15 Dumbbell Push Press (50s/35s) - Rest 2 mins between sets Gymnastics: Handstand Push Ups Level 1: EMOM 9: Min 1: 12 Double DB Seated Strict Press with legs extended Min 2: :20-:30 sec Double DB Overhead Hold with legs extended Min 3: Rest Level 2: EMOM 9: Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap) Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor

Strength: Deadlifts 4x5 Every 2:30 × 4 sets: 5 Deadlifts @ 65% of 1RM Conditioning: For time: 30 Toes to Bar 30 Back Squats (95/65) 30 Burpees - Rest 1:00 20 Toes to Bar 20 Front Squats (115/80) 20 Burpee to Bar - Rest 1:00 10 Toes to Bar 10 Overhead Squats (135/95) 10 Bar Facing Burpees

Conditioning: CrossFit Open 13.5 AMRAP 4: (until failure) 3 Rounds: 15 Thrusters (95/65) 15 Chest to Bar Pull Ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes (Scored by Rounds + Reps) * Cap = 16 mins (Set 4), need to meet rep requirement to move into each following AMRAP G

Strength: Deadlift 1x1 Take 12-15 mins to build to a 1RM Deadlift Conditioning: Every 2:00 x 6 sets (for time, each set): 12 Dumbbell Deadlifts (50s/35s) 12 Dumbbell Bench Press (50s/35s) 12 Box Jump Overs (20")

Strength: Power Snatch 8x3 EMOM 8: 3 Power Snatches (singles) @ RPE 6 (Moderate load) Conditioning: For time: 10-8-6-4-2 Wall Walks 50 Double Unders after each set