Warm-up

Four sets for times of:
Burpees x 10 reps
32/24 kg Kettlebell Swings x 15 reps
Double-Unders x 30 reps
Rest 90 seconds

Strength

Four sets of:
Barbell Push Press x 8-10 reps
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Elbows to Hands, Planks x 10 reps
Rest 45 seconds

W.O.D.

In teams of two, partners alternate rounds to complete five rounds each of:
Burpees x 10 reps
Dumbbell Push Press x 20 reps
Mountain Climbers x 30 reps (each step counts as one rep)

Mobility

Warm-up

For TIME

• 100 Jump Rope Double Unders
• 25 Burpee Box Jumps
• 25 Toes to Bars

Strength

Weighted Pull-Up
In 8 attempts or fewer, build to a heavy single.

W.O.D.

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Mobility

Warm-up

Two sets for max reps of:
Unbroken Muscle-Ups(Sub Pull-ups And Dips)
Rest 90 seconds
L-Sit (Max Hold – in seconds)
Rest 90 seconds
Strict Handstand Push-Ups
Rest 90 seconds

Strength

Four sets of:
Deadlift x 3 reps
Rest 3 minutes
(build to a heavy triple)

W.O.D.

Five sets for max reps:
30 seconds of 155/105 lb. Ground to Overhead
Rest 90 seconds

Mobility

W.O.D.

"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Keith Nelson 36:59. Post time to comments.

Warm-up(CrossFit Invictus)

Three sets of:
Row 250 Meters
Man-Makers x 5 reps
Rest 90 seconds

Strength(CrossFit Invictus)

Four sets of:
Back Squats x 8-10 reps @ 30X0
Rest 45 seconds
Single-Leg Hip Bridge x 10 reps each leg @ 2011
Rest 45 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 45 seconds

W.O.D.(CrossFit Invictus)

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds

Mobility

Strength(CrossFit Invictus)

Five sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Push-ups x 12-15 reps @ 2010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

W.O.D.(CrossFit Invictus)

Complete as many rounds and reps as possible in 6 minutes of:
100 Meter Run
10 Burpees

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
Kettlebell Swings x 15 reps
Push-Ups x 10 reps

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
Box Jumps x 15 reps
Pull-Ups x 10 reps

Mobility

Warm-up

For TIME

• 10 Rings Muscle Ups

Strength

Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3110
Rest 45 seconds
Partnered Leg Raises/Tosses x 10-15 reps
Rest 45 seconds

W.O.D.

In teams of 2, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps

Mobility

Warm-up(CrossFit Invictus)

Three rounds for time of:
Goblet Squats x 15 reps
400 Meter Run

Strength(CrossFit Invictus)

Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

W.O.D.

Seven rounds for time of:
135 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Mobility

Warm-up

For QUALITY

• Standing Dumbbell Inverted Cross (pick a weight that feels heavy)
• Toes to Bar

Strength

Four sets of:
Bench Press x 4-6 reps; go for Body-weight
Rest 90 seconds
Pull-Ups x Max reps
Rest 90 seconds

W.O.D.

For time:
24/16 kg Kettlebell Swings x 50 reps
Hand-Release Push-Ups x 25 reps
Kettlebell Swings x 40 reps
Hand-Release Push-Ups x 20 reps
Kettlebell Swings x 30 reps
Hand-Release Push-Ups x 15 reps
Kettlebell Swings x 20 reps
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 5 reps

Mobility