A) Every 60 sec x 10 sets:

– 2 TnG push press

*build heavier than last week’s 3s

B) Every 3 minutes x 4-6 sets:

– 300m run

– 20 RKB swings (70/44)

– 15/10 push-ups

C) 3 sets:

– 8 weighted pull-ups

R2-3M

A) E2.5MOM x 5 sets:

– 5-4-3-2-1 back squat

*Build up to about 80-85% and keep it explosive.

*Work on front rack and shoulder/t-spine mobility during rest.

B) 2 sets:

– 5-5-5 rows

– 8 kips

– 3-5 thrusters (go heavier than workout weight)

R2M

C) Open Workout 18.5

Complete as many reps as possible in 7 minutes of:

– 3 thrusters

– 3 chest-to-bar pull-ups

– 6 thrusters

– 6 chest-to-bar pull-ups

– 9 thrusters

– 9 chest-to-bar pull-ups

– 12 thrusters

– 12 chest-to-bar pull-ups

– 15 thrusters

– 15 chest-to-bar pull-ups

– 18 thrusters

– 18 chest-to-bar pull-ups

*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

*Men use 100 lb.

*Women use 65 lb.

A) EMOM x 4 sets each:

station 1 – Supine ring rows x 10-12 reps @ 2111

station 2 – 30-50 ft handstand walk OR nose-to-wall handstand hold x 45 seconds

station 3 – L-Sit OR hollow hold x 20-40 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

B) E2MOM x 4-6 sets

1: 200m run

2: 30 double unders + 15 RKB swings (53/35) + 10 prisoner lunges

C) Stretch, mobilize and mentally prepare for 18.5!

A) Every 2 min x 10 sets

Sets 1-3: 3 x snatch @ 50-60%

Sets 4-6: 2 x snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

B) E2.5MOM x 4-5 sets

1: 500/400m row

2: 6 hang power cleans (135/95) + 8 shoulder to overhead + 10 burpees over bar

*RX+ use 155/105/

A) E2MOM x 7-8 sets:

– bench press 10-5-3-2-1-1-1-(1)

*Find a heavy single rep or new 1RM.

B) 4 rounds for time:

– 400m run

– 15/12 CTG push-ups

– 10 CTB pull-ups

R60S

C) 3 sets:

– 16 alternating DB death march (walking Romanian deadlifts)

Rest as needed

A) Every 90 sec x 8 sets:

– 3 TnG push press

*build heavier than last week’s 4s

B) Every 6 min x 3 sets @ 90%:

– 30/24 cal row

– 20 box jump overs (24/20”)

– 15 thrusters (95/65)

*Keep aerobic and finish at the same time with a solid pace for each set.

*RX+ use 115/75.

8am Masters

A) EMOM x 10 min

Station 1: 10/7 cal row

Station 2: 15 RKB swings

B) EMOM x 10 min

Station 1: 15 air squats

Station 2: 10 DB push press

C) EMOM x 10 min

Station 1: 12 alternating DB snatch

Station 2: 12 sit-ups w/ medball

9am CrossFit

EMOM x sets

1: 12/9 cal row

2: 12 thrusters (95/65)

3: 30 double unders + 8 T2B

4: 8 burpee box jumps – SD (24/20”)

5: 200m run

6: rest

*RX+ up to 15/12 cal and 115/75 thrusters.