MONDAY

Strength:
8-minute EOMOM (every other minute on the minute)
5x Front Squat

WOD:
1x rope climb
100m run
2x rope climb
200m run
3x rope climb
300m run
4x rope climb
400m run
4x rope climb
300m run
3x rope climb
200m run
2x rope climb
100m run
1x rope climb

TUESDAY

Skills with Marcie

WEDNESDAY

Skill:
3 minute total handstand hold
Can be in multiple sets to total 3 mins
Use spotter as needed
Scale with box

Strength:
10 min EMOM- 3 position Clean & Jerk
Power position, above the knee, from the ground
medium to heavy weight (technique focused)

WOD:
20x back squat (225/185, 185/135, 135/95)
40x T2B
60x KBS (2/1.5)

THURSDAY

Strength:
Death by Thrusters (115/95, 95/65, 75/45)

Rest 5 mins

WOD 2:
8 min AMRAP of
6x box jumps (24/20)
9x burbees
12x sit ups

FRIDAY

CrossFit Open workout 16.5 (watch live announcement on games.crossfit.com Thursday night at 7:45pm)

WOD For Time:
21-18-15-12-9-6-3 reps of
Thrusters 95/65
Over-the-bar burpees