PRE: Movement Standards

WOD: "CrossFit Open 26.3" For time: 2 Rounds of:

-12 Burpees Over the Bar

-12 Cleans, weight 1

-12 Burpees Over the Bar

-12 Thrusters, weight 1

2 rounds of:

-12 Burpees Over the Bar

-12 Cleans, weight 2

-12 Burpees Over the Bar

-12 Thrusters, weight 2

2 rounds of:

-12 Burpees Over the Bar

-12 Cleans, weight 3

-12 Burpees Over the Bar

-12 Thrusters, weight 3

*Time cap: 16 minutes

F: 65, 75, 85lb, M: 95, 115, 135lb

POST: 3 Rounds: 10 Amer. KB Swings, 8 Hanging Knee Raises, 10 Ring Rows, 150m Run or 10/8 Cal Bike

PRE: 3 Sets: 8 Bulgarian Split Squats/leg (bodyweight or light DBs), 6 Strict Pull-Ups

WOD: EMOTM x 15:

-Minute 1: 18/15 Cal Ski

-Minute 2: 75' Burpee Broad Jumps

-Minute 3: 20 Alternating V-Ups

POST: 3 Rounds NFT: 12 Reverse Snow Angels (prone), 10 GHD Sit-ups, 12 Banded Lat Pull-downs, 0:30 Squat Hold

PRE: 3 Sets: 10 Dual DB/KB Seated Clean & Press, 10 Goblet Squats, 10 Russian Swings, 10 Dual DB/KB Bent-Over Rows

WOD: 3 Sets: Every 7:00 Complete:

-800m Run (1000m Row)

-40 DU (x2 Singles)

-15 Deadlifts (205/125)

-10 Ring Dips

POST: 3 Sets: 30 Russian Twists, 0:30 Wall Sit