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(Practice / Gymnastics) Warm-up: (15 min) SOD  Deadlift – 4 x 5 75% and 2 x 1 88-90% (20 min) WOD  5 Rounds: 10 Pull-ups10 Pistols (5/leg) (Modify with SL bench or WB sit and stand)

(Practice/Lactate Threshold) Warm-up: (15 min) SOD Bench Press 4 x 5 75% and 2 x 1 88-90% (20 min) WOD Buy-In: 3 min Row for Calories (record number of calories pulled in those 3 min) Then move directly into… 3×10 Dumbbell Snatch (5/arm (50/30)100 Double Unders

(Practice / Metabolic Conditioning) Warm-up: (15 min) SOD  Back Squat 4 x 5 75% / 2 x 1 88-90% (20 min) WOD  Buy in: 600m Run THEN, 3 rounds of:9 Hang Cleans (95/65)12 Push Presses (95/65)15 Med Ball Abmat Sit-ups (20/14) Buy out: 600m Run

CFIS WOD and CrossFit Games Open 16.2 Workout 16.2 RX and Scaled   4 min to accomplish:25 Toes to Bar/Hanging Knee Raise50 Double Unders/Single Unders15 Squat Cleans (135/95) (95/55)  4 more min to accomplish25 T2B/HKR50 Dubs/Singles13 SC (185/115) (115/75) 4 more min to accomplish25 T2B/HKR50 Dubs/Singles11 SC (225/145) (135/95) 4 more min to accomplish25 T2B/HKR50

(Practice/Gymnastics) Warm-up: (15 min) SOD  5 x 4-6^ of Handstand Push-ups (preferred strict) (12-15 min) ^ indicates increase in level of challenge. Either decrease # of mats or increase deficit amount each round.  OR HSPU Negatives 3 x 5 (2-4 sec. descents) WOD  10 min AMRAP10 Pull-ups10 KB or DB Goblet Squats 53/3510 V-ups

(Practice/Lactate Threshold min) Warm-up: (15 min) SOD  Deadlift – 4 x 5 75% and 2 x 1 80-90% WOD  12 Min AMRAP15 Russian Kettlebell Swings (70/53)10 Box Jumps (24/20)Run 200m

Practice / Metabolic Conditioning) Warm-up (15 min) SOD  3^ sets of: 3 OHS into 7 Back Squats (15-18 min) WOD  20 min to complete an ascending ladder. (Increase by 5 reps each round)  5 Abmat Sit-ups5 Calorie Row5 Wall Balls (20/14)

(Practice/Glycolytic 2- 5 min bursts) Warmup: (15 min)  SOD  5^ Rounds of 1 Power Clean > 1 Front Squat > 1 Hang Squat Clean > 1 Front Squat (65-80% of weakest 1RM) (18-20 min) WOD  TABATA This: (18 min total with 2 min rest between Tabatas) Tabata #1: Double UndersRest 2 minTabata #2: Lateral Ankle

CFIS WOD and Open Workout 16.1 20 Min AMRAP:25 Ft. Overheed BB Forward  Walking Lunge  (95/65 (from the rig out to the turf)8 Bar Facing Burpees (on the turf)25 Ft. Overhead BB Forward Walking Lunge8 Chest to Bar Pull-ups Scaled: 20 Min AMRAP25 Ft. Front Rack Walking Lunge (45/35)8 Burpees Over Bar (on turf)25 Ft.

(Practice / Lactate Threshold) Warm-up: (15 min) SOD  Deadlift – 5 x 5 75%  WOD  AMRAP 10:6 Toes to Bar10 Hand-release Push-ups14 Forward Stepping Lunges