PRE: 5 Sets, Every 1:30: 2 Power Snatches, 2 Snatch Balances

WOD: "CrossFit QF WOD 1" For time:

-10, 50-foot Shuttle Runs

-20 Overhead Squats (115/80)

-30 Burpees Over the Bar

-Rest 1 minute

-30 burpees over the bar

-20 Overhead Squats

-10 50-foot Shuttle Runs

*Time cap: 12 minutes

POST: 3 Rounds: 0:30 Dead Hang, 10 Single-Leg Glute Bridges/Leg, 0:30 Child’s Pose, 10 Banded Face Pulls, 5 Slow Tempo Air Squats

PRE: 3 Sets: 100' Yoke Carry, 100m DB Farmer Carry, 200m SB Carry

WOD: For time:

-30 Box Jumps (24/20)

-30 C2B Pull-Ups

-30 Amer. KB Swings (53/35)

-30 Back Squats (115/85)

-30 TTB

-30 Push Press

-30 Deadlifts

-30 Wall Balls (20/14)

-800m Run

POST: 3:00 Cool down on Bike/Row/Ski

PRE: Front Squats 6-6-6-6-6 *Increase weight each set building to a heavy set of 6 

WOD: 3 Rounds, AMRAP 5, 2 min rest between:

Round 1: Buy-In: 45/30 Cal Bike/Row/Ski, AMRAP: 9 Power Cleans (95/65) -21 DU (x2 Singles)

Round 2: Buy-In: 30/20 Cal Bike/Row/Ski, AMRAP: -6 Power Cleans (135/95) -21 DU

Round 3: Buy-In: 15/10 Cal Bike/Row/Ski, AMRAP: -3 Power Cleans (165/115) -21 DU

POST: 3 Rounds: 10 TTR, 30 WP Russian Twist