- STRENGTH - Strict Press 4 sets of 5 at 65% - WORKOUT OF THE DAY - For Time: 200 Meter Run 27 Pull-ups 400 Meter Run 21 Chest to Bar Pull up 600 Meter [...]

- CORE WOD - For Time: 1 min Plank Hold 50 Butterfly Sit-ups 50 Flutter Kicks (1,1,2,2) 50 Russian Twists (1,1,2,2) 1 min Plank Hold - WORKOUT OF THE DAY - CF Open “14.5” For [...]

- EMOM X 8 - 3 position power snatch (high hang, low hang, floor) 1 rep at 60% - WORKOUT OF THE DAY - AMRAP 15 6 Ring Dips 15/18 Cal Row 3 Power Snatch [...]

- STRENGTH - Front Squats w/ 2 sec pause at bottom 4 sets of 5 at 65% - WORKOUT OF THE DAY - 3 Rounds For Time: 15 Dumbbell Front Squats 15 Hand Release Push [...]

- WORKOUT OF THE DAY - In a team of 2 perform the following: Buy in 400 M Run together Immediately into: 20 Thrusters 20 Box Jump Overs 20 Cal Ski 30 Thrusters 30 Box [...]

- STRENGTH - Weighted Good Mornings & Weighted Hip Extension 4 sets of 10 each (challenging load) - WORKOUT OF THE DAY - AMRAP 18 MIN 3 OHS 3 Calorie Bike *30 Dubs after each [...]

- STRENGTH - EMOM x 8 Push Press 5 reps at 60% - WORKOUT OF THE DAY - For Time: 12-9-6-3 of: DB Devil Press Calorie Row Directly into: 3-6-9-12 of: DB Squat Clean Calorie [...]

- SKILL - Handstand Push Ups - WORKOUT OF THE DAY - Crossfit Open 18.4: For Time: 21 deadlifts, 155/225 lb. 21 handstand push-ups 15 deadlifts, 155/225 lb. 15 handstand push-ups 9 deadlifts, 155/225 lb. [...]

- STRENGTH - EMOM x 8 3 Position Power Cleans (high hang, low hang, floor) 1 rep each minute @ 60% - WORKOUT OF THE DAY - 4 Rounds For Time: 200 M Run 12 [...]

- STRENGTH - Back Squats with pause at bottom 4 sets of 5 at 65% - WORKOUT OF THE DAY - Every 4 min OTM x 4 rounds: *remaining time is rest 9 Burpee Chest [...]