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  Heavy day  Split Jerk, 1-1-1-1-1 Increase weight each set Burner For time: 30 Strict Handstand Push ups Post times to Train Heroic  Box News

Strength  Hang Power Clean, 3×4, climbing Gulp Row 1,200m, then 4 rounds for time: 9Dead lifts, 155/105 6 Hang Power Clean, 155/105 Post times to Train

  Strength Back Squat, 4-3-2-1-1-1 @75,80,85,90,90,90% “Bombs Away” Alternate each minute on the minute for 16 minutes: Minute 1: 12 Kettlebell Swings (A), 70/55 Minute

  “Throw it Up” For time: 400m Run 40 Overhead Squat, 95/65 30 Chest to Bar Pull ups 20 Hang Power Snatch, 95/65 400m run

  CrossFit Games Open WOD 14.3 Complete as many reps possible in 8 minutes: 10 Deadlift, 135/95 15 Box Jumps, 24/20 15 Deadlift, 185/135 15

  Skilla 3 rounds for time: 25 Handstand Push Up 20 Pull up 50 Double Under Rest 2 minutes between rounds Post times to Train

*Bring A Friend is this Thursday! All Day, all classes bring a friend for free!   Strength  Overhead Squat, 7-5-3-1, climbing Rest 2-3 minutes between

  Heavy Day  Every 2 minutes for 10 sets 1 Back Squat Increase weight each set Post loads to Train Heroic Then, Ca$hout 8 rounds

  “Bring Em Out” 3 rounds for time: 500m Row 15 Ring Dips 15 Kettlebell Swing, Am (70/55) Box News Bring a friend day is

  CrossFit Games Open WOD 13.4 Complete as many reps possible in 7 minutes: 3 Clean & Jerk, 135/95 3 Toes to Bar 6 Clean