Workout: Complete 5 rounds, NOT for time, of: 12 DB Bench Press (@X120 tempo)10 Banded Pallof Press per side (@X121 tempo)8 Single-Arm KB Overhead In-Place Lunge per leg (not alternating)Max Effort Echo Bike (10-13-16-19-22 Cals by round)Read more

Workout: Partner Workout AMRAP 24 10 DB Push Jerk (35/50#) 10 Calorie Row 10 DB Box Step-Ups (20/24″) 10 DB Jump-Overs (P1 completes the first two movements, P1 completes the first two. P1 completes the second two, P2 completes the second two. That’s 1 round. One round = 80 total reps. Use same DBs for both movements.)Read more

Strength: Hang Squat Clean Barbell Cycling 12 minutes to complete 5 rounds of 4 reps Workout: AMRAP 12 Overhead Squat (65/95#) Toes-to-Bar Start at 2, increase by 2 reps each roundRead more

Kettlebell Flow: 12 minutes to complete 4-5 rounds of the following Kettlebell flow:8 Slow KB Goblet Cossack Squats (4/4)8 KB Bent-Over Rows (4/4)8 Russian KB SwingsRest (allow just enough to set it down, shake out grip, and pick it back up)8 KB Push Press (4/4)8 KB Snatch (4/4)8 1 1/2 Goblet Squats Workout: CrossFit Games Open Workouts 11.6Complete as many reps as possible in 7 minutes following the rep scheme below:3 Thrusters (65/100#) / 3 Chest-to-Bar Pull-Ups6 Thrusters / 6 Chest-to-Bar Pull-Ups9 Thrusters / 9 Chest-to-Bar Pull-Ups12 Thrusters / 12 Chest-to-Bar Pull-Ups15 Thrusters / 15 Chest-to-Bar Pull-UpsThis is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.Read more

Skill Work: Split Jerk Technique Work Workout: 10 x E2MOM Odds: Row for Meters Evens: 10 Standing Empty Barbell Strict Press + 10 Bicep Curls Track Total meters coveredRead more