For Load
Weighted Ring Dip
8-8-8-8
Rest 1:30

7 Rounds For Time
7 Handstand Push-ups 
7 Burpees 7 Pull-ups 
7 Ring Push Ups
“The world is the great gymnasium where we come to make ourselves strong.“
-Swami Vivekananda
WEIGHTLIFTING

Snatch
75% 3.2
80% 2.2
85% 2.1
90% 1.1
PR 
Clean & Jerk
75% 3+2
80% 2+2, 2+2
85% 2=1, 1+1
90% 1+1
PR  1+1
 
 
CrossFit
For load:
Press 8-8-8-8
(rest 1:30)

For load:
Back Squat 8-8-8-8
(rest 1:30)

For Time
15-12-9
Front Squat 155/105

__________________________________
Advanced

For Load
Press 8-8-8-8
(rest 1:30)

Back Squat 8-8-8-8
Rest 1:30

For time:
15-12-9
Front Squat 185/125
Box Jump 20/24
“You make the world a better place by making yourself a better person.”
-Scott Sorrell
 
 
WORKOUT 15.5
For Time
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65

Scaled & Teens
27-21-15-9
Row (calories)
Thrusters 65/45
“The most powerful thing we have in our lives is choice.”
-Edgar Papke
Due to the limited number of rowers Non- competitors may do the following WOD in place of the Open WOD
400 Meter Run
27 Thruster's 95/65
300 Meter Run
21 Thrusters
200 Meter Run
15 Thrusters
100 Meter Run
9 Thrusters

 
 
Alternating Rounds with a partner For Time
10-9-8-7-6-5-4-3-2-1
T2B
Power Snatch 95/65

800 Meter JOG (not for time)

“The art of living is more like wrestling than dancing.”
-Marcus Aurelius
 
 
5 Rounds for Load
3 Power Clean
2 Front Squat
1 Clean Full Squat

7 Minute AMRAP: 
3 Burpees 
5 Box Jump 24/20 Advanced 30/24
7 Kettlebell Swings 53/35 Advanced 70/53
"In the long run, a short cut seldom is."
- Malcolm Forbes
 
 
"DT"
5 Rounds for Time
12 Deadlifts 155/105
9 Hang Power Clean 
6 Shoulder to Overhead
“A lot of us lead relatively sedentary lifestyles, so you have to motivate yourself and force yourself to go to the gym and do active things. The folks that have figured it out, found that thing that they love and made it a big part of their lives, it’s easy for them to stay in shape.”
-Randy Couture
WEIGHTLIFTING
Snatch
70% 1.1
75% 1.1
80% 1.1

Clean + Jerk
70% 1+1, 1+1
75% 1+1
80% 1+1

Snatch Pull
100% 3.3.3

Weighted Sit-ups (plate behind head)
21-15-9

 
 
Skill/For Load
Push Press
3-3-3-3-3

3 Rounds for Time:
500 Meter Row/ 400 Meter Run
25 Sit-ups 
25 Burpees
50 Double unders 
 
 
15.4
8-Minute AMRAP
3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., Following same pattern
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.“
-Martin Luther King, Jr.
15.4 Scaled
8 Minute AMRAP
10 Push Press 115/75
10 Cleans 115/75
 
 
15 Minutes Open Gym- Gymnastic Skills

10 Rounds For Reps Alternating with a Partner
1:00  Run 100 Meters then Situps Score is total situps.
“Life is not about how hard you can hit, but how much you can get hit & still keep moving forward.”
-Rocky Balboa
 
 
For time:
500 M. Row/400 Meter Run (Competitors/Advanced must Row)
50 Double Unders
40 Wall Ball Shots 20/14
30 Deadlifts 155/110
40 Double Unders
30 Wall Ball Shots 
20 Deadlifts 
30 Double Unders
20 Wall Ball Shots 
10 Deadlifts
“The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called ‘truth.'”
-Dan Rather