Strength: Push Press 3 Sets X 5 Reps Conditioning: AMRAP 3 - 3 Power Cleans 3 Front Squats 3 Push Jerks (95/65) - Rest 3 Minutes AMRAP 3 - 3 Power Cleans 3 Front Squats 3 Push Jerks (135/95) - Rest 3 Minutes AMRAP 3 - 3 Power Cleans 3 Front Squats 3 Push Jerks (155/105)

Strength: Deadlift 4 Sets X 4 Reps @ 84% of 1RM Conditioning: "CrossFit Open 15.3" AMRAP 14: RX'd 7 Muscle-ups 50 Wallballs (20/14) 100 DUs AMRAP 14: Modified 7 Pull-ups 50 Wallballs (14/10) 100 Singles

Conditioning: For Time 1 Mile Run Bike 100/80 Calories 800 Meter Run Post-WOD: 200 Russian Twists Every Time Athlete Breaks Complete :30 Second Plank

Strength: Bench Press 5 Sets X 6 Reps Conditioning: 8 RFT 8 Push Jerks (135/95) 8 Bar Over Burpees

Conditioning: AMRAP 20 21/15 Calorie Row 15 Box Jump Overs 9 Power Cleans (155/105) Post-WOD: 4 Sets x 10 Reps Tricep Extension Bicep Curls (Each Arm)

Strength: Tempo Front Squats 5 Sets x 3 Reps With 3 Second Pause at the Bottom @ 68-70% Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Front Squats (135/95) 1 Rope Climb

Eugene Ehrenkaufer Memorial Workout Event Please join us as we host this special event in honor of CFKL Athlete Lyndie Meyer's father, Eugene. - $20 Entry fee per person, teams of up to 6 people (2 person team minimum) - AMRAP-style event: Four 6 Minute AMRAPs with 4 Minutes Rest Between AMRAPs - Mandatory 9am Safety Brief, First Heat Starts at 9:30 With Following Heats Starting at 10 Minute Intervals - All Proceeds go to Support the Meyers Family During This Difficult Time

Conditioning: "Jackie" 1000 Meter Row 50 Thrusters (45/35) 30 Pull-ups Post-WOD: 21 Hollow Rocks 15 Tuck-ups 9 V-ups

Conditioning: 5K Run For Time Post-WOD: 3-way Banded Hamstring Stretch (1 Minute Per Hold)

Conditioning: "CrossFit Total" Take 9 Minutes For Each Movement to Establish a 1 Rep Max: - Back Squat - Strict Press - Deadlift (Score is Total Combined Pounds) * Take 10-15 Minutes to Warmup Deadlift & Back Squat Prior to WOD