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

Strength: Shoulder Press 1x1 Take 12-15 mins to build to a 1RM Shoulder Press Conditioning: EMOM 16: Odd Minute: :30 Max Calorie Row Even Minute: :30 Max Burpee Over Rower (Scored 1 = total of all calories rowed, Score 2 = total Burpee Over Rower Reps)

Strength: Back Squat 1x1 Take 12-15 mins to build to a 1RM Back Squat Conditioning: 3 RFT: 25/20 Calorie Echo Bike 25 Wall Balls (20/14) 25 GHDs (or V-Ups)

Conditioning: Teams of 2, for time: 6 sets (each/1:1): 10/8 Calorie Echo Bike 15 Dumbbell Bench Press (50s/35s) 10/8 Calorie Echo Bike Mini Pump - Core and Arms: 5 sets: 10 V-Ups - Rest :30 :45 Max Flutter Kicks - Rest :30 10 Double Arm Hammer Curls @ RPE 7/10 (both arms, same time) - Rest 1 min between sets