Warmup
• 400 m Run

2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Then,
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Dumbbell Push Press 25/15#

Strength
Thruster
• 10 reps @ 45/35#
• 8 reps @ 75/55#
• 6 reps @ 95/65#
• 4 reps @ 115/80#
• 2 reps @ 135/95#

Conditioning
CrossFit Open 15.5
27 – 21 – 15 – 9 reps/cal for time:
• Row calories
• Thruster 95/65#

Warmup
• 300 m Row
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Deadlift (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Clean Grip Pulls (deload)
• 5 reps @ 60% of 1RM
• 5 rep @ 70% of 1RM

Snatch Grip Pulls (deload)
• 5 reps @ 60% of 1RM
• 5 rep @ 70% of 1RM

Core
2 rounds:
• 30 sec L-sit
• 30 sec Rest
• 30 sec Superman
• 30 sec Rest
• 30 sec Forearm Plank
• 30 sec Rest

Conditioning
4 rounds for time:
• 8 Deadlifts 135/95#
• 8 Push-ups
• 8 Kettlebell Swings 70/53#
• 400 m Run

Warmup
3 rounds:
• 30 sec Jump Rope (fast singles)
• 30 sec Air Squats
• 30 sec Jumping Jacks
• 30 sec Lunges

Then,
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Leg Swings /leg
• 10 Dumbbell Push Press 25/15#

Strength
Back Squat (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Weighted Pull-ups (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core
4 rounds:
• 10 GHD Sit-ups
• 10 sec GHD Sit-up hold

Conditioning
21 – 15 – 9 – 6 – 3 reps/cal for time:
• Row calories
• Thruster 95/65#

Warmup
• 20 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats

Strength
Overhead Squat (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Snatch (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core
6 rounds of:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
5 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 One-arm Dumbbell Snatch 50/35#
• 10 Dumbbell Goblet Squats 50/35#

*For the one-arm DB snatch, alternate arms after each rep.

Warmup
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds of:
• 50 Double Unders
• 20 KB Hand to Hand Swing
• 10 KB Snatch /arm
• 10 KB Thruster /arm

Strength
10 min Alternating EMOM (Every Minute On the Minute):
• Even min: Heavy Sled Pull as far as possible
• Odd min: Rest

Load up the sled with a heavy weight that you can continuously move for a full min. Start the clock, in the first minute pull the sled as far as possible. In the second minute, rest. Repeat until time is up.

Conditioning
4 rounds for max reps/calories:
• 1 min Row calories
• 1 min AbMat Sit-ups
• 1 min 200 m Run
• 1 min Air Bike calories
• 1 min Burpees
• 1 min Air Squats
• 1 min Rest

Warmup
• 500 m Row

2 rounds of:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards

3 rounds of:
• 10 Deadlifts 45/35#
• 10 Push Presses 45/35#
• 10 Good Mornings 45/35#
• 10 Front Rack Lunges 45/35#

Strength
Shoulder Press (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Bench Press (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Perform strength after conditioning if you prefer.

Conditioning
CrossFit Open 15.4
8 min AMRAP:
• 3 HSPU + 3 Cleans 185/125#
• 6 HSPU + 3 Cleans
• 9 HSPU + 3 Cleans
• 12 HSPU + 6 Cleans
• 15 HSPU + 6 Cleans
• 18 HSPU + 6 Cleans
• 21 HSPU + 9 Cleans
… continue pattern until time is up.

Warmup
• 20 cal Air Bike

2 rounds of:
• 30 sec Spiderman Lunge Hold Right
• 30 sec Spiderman Lunge Hold Left
• 30 sec Wrist Stretch Palms Down
• 30 sec Wrist Stretch Palms Up

3 rounds of:
• 10 Dumbbell Push Press 25/15#
• 10 Dumbbell Goblet Squats 25/15#

Strength
Front Squat (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean & Jerk (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
4 rounds:
• 10 Back Extensions
• 10 Hollow Rocks

Conditioning
3 rounds for max reps:
• 1 min Front Squats 75/55#
• 1 min Push Press 75/55#
• 1 min Hand-release Push-ups
• 1 min Rest

Warmup
• 300 m Row

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 30 sec Standing Toe Touch Hold

Strength
Deadlift
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Clean Grip Pulls
• 3 reps @ 90% of Clean 1RM
• 1 rep @ 100% of Clean 1RM

Snatch Grip Pulls
• 3 reps @ 90% of Snatch 1RM
• 1 reps @ 100% of Snatch 1RM

Core
4 rounds:
• 20 steps Seal Walk
• 30 Flutter Kicks (left + right = 1)

Conditioning
5 rounds for time:
• 200 m Run
• 7 Strict Handstand Push-ups
• 5 Sumo Deadlifts 225/155#
• 3 Rope Climbs 15’

Warmup
• 400 m Run
• 20 Walking Lunges
• 15 PVC Passthroughs
• 10 Cossack Side Lunges

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Back Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Weighted Pull-ups
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
4 rounds:
• 10 Toes-to-bar
• 12 AbMat Sit-ups

Conditioning
12 min AMRAP:
• 21 cal Row
• 15 Burpees over bar
• 9 Power Cleans 115/75#

Warmup
• 500 m Row
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 20 Jumping Jacks
• 20 Air Squats
• 20 PVC Passthroughs
• 20 PVC Shoulder Press

Strength
Thruster
• 3 reps @ 50% of 1RM
• 3 reps @ 60% of 1RM
• 2 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 100-105% of 1RM

Core
3 rounds of:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest

Conditioning
For time:
• 400 m Run
• 40 Kettlebell Swings 53/35#
• 40 Deadlifts 135/95#
• 40 Goblet Squats 53/35#
• 40 Deadlifts 135/95#
• 40 Kettlebell Swings 53/35#
• 400 m Run

Warmup
• 20 cal Air Bike

2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Then,
• 20 PVC Passthroughs
• 20 Air Squats
• 20 Jumping Jacks
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

3 rounds:
• 6 Push-ups
• 12 Dumbbell Thrusters 20s/10s#

Conditioning
CrossFit Open 15.3
14 min AMRAP:
• 7 Ring Muscle Ups
• 50 Wall Balls 20/14#
• 100 Double Unders

Warmup
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold

Strength
Overhead Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Snatch
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
3 rounds:
• 10 GHD Sit-ups
• 10 GHD Hip Extensions

Conditioning
10 min AMRAP of 2-4-6-8-10… reps of:
• Power Snatches 95/65#
• Box Jumps 24/20”
• Burpees

Perform 2 reps of each movement, then 4 reps of each, then 6 reps, and continue +2 rep pattern for each round thereafter until time is up. Score is total number of reps.

Warmup
• 20 PVC Passthroughs

2 rounds:
• 300 m Row
• 5 Push-ups
• 10 Dumbbell Push Press 20/10#
• 15 Air Squats

Strength
Shoulder Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Bench Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
6 rounds of:
• 20 sec Handstand Hold against Wall
• 10 sec Rest
• 20 sec AbMat Situps
• 10 sec Rest

Conditioning
5 rounds for max reps:
• 2 min: 20 Wallballs 20/14# then max Double Unders
• 1 min Rest

Score is total number of double unders.

Warmup
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 20 Jacking Jacks
• 20 Air Squats
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
• 10 Barbell Thrusters 45/35#

Strength
Front Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Clean & Jerk
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
21 – 15 – 9 reps of:
• Russian Med Ball Twists 20/14#
• Evil Wheels

Conditioning
4 rounds for time:
• 400 m Run
• 15 Hang Power Cleans 135/95#
• 10 One-arm KB Thruster 53/35#

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Leg Swings /leg
• 10 Dumbbell Push Press 25/15#

Strength
7 rounds for max weight:
• 1 Thruster
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

No rack. Each round is continuous from 1 thruster to 1 push press to 1 push jerk to 1 split jerk. Work your way up in weight. Try to find max weight to complete a round.

Conditioning
For time:
• 30 cal Row
• 30 Dips
• 30 Push-ups
• 20 cal Row
• 20 Dips
• 20 Push-ups
• 10 cal Row
• 10 Dips
• 10 Push-ups

Warmup
• 500 m Row

2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
• 10-30 sec Handstand Hold

Then,
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 20 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Conditioning
CrossFit Open 15.2 (14.2 repeat)
Every 3 min, as long as possible:

From 0:00-3:00
2 rounds of:
• 10 Overhead Squats 95/65#
• 10 Chest-to-Bar Pull-ups

From 3:00-6:00
2 rounds of:
• 12 Overhead Squats 95/65#
• 12 Chest-to-Bar Pull-ups

From 6:00-9:00
2 rounds of:
• 14 Overhead Squats 95/65#
• 14 Chest-to-Bar Pull-ups

Etc., following same pattern until you fail to complete both rounds.

Warmup
• 300 m Row
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 sec Standing Toe Touch Hold
• 20 Air Squats

Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Clean Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Snatch Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Core
3 rounds of:
• 20 sec L-sit
• 20 GHD Sit-ups

Conditioning
3 rounds for max reps:
• 1 min Box Jump Overs 24/20”
• 1 min Kettlebell Swings 53/35#
• 1 min Dumbbell Jumping Lunges 25/15# DBs
• 1 min Rest

Warmup
• 20 cal Air Bike

3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks

Then,
• 20 PVC Passthroughs
• 20 Air Squats
• 20 Dumbbell Thrusters 25s/15s#
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Back Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Weighted Pull-ups
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
• 20 Rolling V Ups

Conditioning
For time:
• 30 Wallballs 20/14#
• 30 Chest-to-Bar Pull-ups
• 30 Thrusters 95/65#
• 30 Chest-to-Bar Pull-ups
• 30 Wallballs 20/14#

Warmup
• 400 m Run
• 20 Walking Lunges
• 15 PVC Passthroughs
• 10 Cossack Side Lunges

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Overhead Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Snatch
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
6 rounds of:
• 20 sec AbMat Situps
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest

Conditioning
15 min AMRAP:
• 21 cal Row
• 15 Overhead Squats 95/65#
• 9 Burpees

Warmup
• 20 cal Air Bike
• 20 PVC Passthroughs

3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

Strength
Back Squat
• 50 reps @ BW/75% BW

BW = bodyweight. Men squat BW loaded onto the bar; women squat 75% of BW. Break up reps however you’d like. Goal is to get the biggest set. Rest as needed.

Conditioning
5 rounds for time:
• 10 Handstand Push-ups
• 20 Medicine Ball Cleans 20/14#
• 30 Double Unders
• 400 m Run