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Renewed Strength CrossFit – CrossFit Metcon (Weight) 4 SETS: (2 DROP SNATCHES + 3 OHS)BTW SETS x8 PULL UPS W/ 3 CT DOWN Metcon (Weight) EVERY 2:30 FOR 4 ROUNDS – 5 BACK SQUATS @ 75% Metcon (AMRAP – Rounds and Reps) 6 MIN AMRAP:

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP: -200 M SANDBAG RUN (55/45)(RX+: 70/55) -150 M SKI -100 M ROW -5 GROUND TO OVERHEAD (135/95)(RX+: 155/105) Metcon (No Measure) MOBILITY: -1 MIN SHIN SMASH W/ LACROSSEBALL -1 MIN GLUTE

Renewed Strength CrossFit – CrossFit Deadlift (4×5 (MOD-HEAVY)) Bench Press (10-8-6-4-2 (BUILDING)) SCORE IS WEIGHT FOR THE DOUBLE Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP: -10 DEADLIFTS (225/155) -10 HSPU -10 DEADLIFTS -20′ HS WALK (RX+: 10′ UB INCREMENTS) Metcon (No Measure) MOBILITY:

Renewed Strength CrossFit – CrossFit Metcon (Time) 4 ROUNDS FOR TIME: -500 M RUN -20/15 CAL BIKE -20 SIT UPS (RX+: T2B) – (2 MIN REST) *SCORE IS TIME WHEN 20th SIT UP IS COMPLETE IN THE 4TH* Metcon (No Measure) MOBILITY: -1 MIN DEEP

Renewed Strength CrossFit – CrossFit Squat Snatch (4×3 w/ 2 ct PAUSE AT MID THIGH) Metcon (Weight) EVERY 2 AND A HALF MINUTES X 4 -6 BACK SQUATS @ 70% w/ 1 ct PAUSE Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 7 ROUNDS: 0:30 ON/ 0:30 OFF -BURPEES -BOX JUMPS (24″/20″) -RUSSIAN KBS (53/35)(RX+: 70/53) -CAL ROW *SCORE IS TOTAL REPS* Metcon (No Measure) MOBILITY: -1 MIN RHOMBOID SMASH W/ LACROSSEBALL (BTW SHOULDER BLADES) -1 MIN RUNNER

Renewed Strength CrossFit – CrossFit 3 POSITION CLEAN (3 SETS) UNBROKEN SQUAT CLEAN FROM THE HIGH HANG, THEN THE HANG JUST ABOVE THE KNEE, THEN FROM THE FLOOR Metcon (Weight) E2MOM x 10 MIN -8 FR SQUATS (60%) Metcon (Time) 21-15-9-6-3 -HANG POWER CLEAN (75/55)(RX+:

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) EMOM: 30 MIN MIN 1: 150 M RUN (RX+: 200) MIN 2: 10 BALL SLAMS + 5 BURPEES (20/15) MIN 3: BIKE @ 60/55 CADENCE FOR 0:50 Metcon (No Measure) MOBILITY: 1 MIN LOWER BACK FOAM

Renewed Strength CrossFit – CrossFit Metcon (No Measure) 4 SETS: -4 BENCH PRESS (HEAVY) -10 DB STRICT PRESS -10 LATERAL DB RAISES -1 MIN REST 4 SETS: -8 RDL W/ 3 CT DN -MAX EFFORT STRICT UNBROKEN RING DIPS -1 MIN REST Metcon (AMRAP –

Renewed Strength CrossFit – CrossFit Metcon (Time) 4 ROUNDS FOR TIME: -20 BURPEE BOX JUMP OVERS (24″/20″) -20 DB SQUAT SNATCH (35/20)(RX+: 50/35) -20/16 CAL ROW -2 MIN RESTTHE TWO MINUTES AT THE END OF THE WOD DO NOT COUNT TOWARD SCORE. Metcon (No Measure)