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Renewed Strength CrossFit – CrossFit Snatch Balance (4×2 (MOD-HEAVY)) Metcon (Weight) E2MOM: 10 MIN -6 BACK SQUATS @ 70% Metcon (Time) FOR TIME: -1 MILE BIKE -15 C&J (135/95)(RX+: 155/115) -1K ROW Metcon (No Measure) MOBILITY: 1 MIN QUAD ROLL ON ROLLER 1 MIN COUCH

Renewed Strength CrossFit – CrossFit Bench Press (3×8 (MOD-HEAVY)) ROMANIAN DEADLIFT (3×8 (MOD-HEAVY)) @ MODERATE WEIGHT Metcon (AMRAP – Rounds) EMOM: 18 MIN MIN 1: 10 GROUND TO OVERHEAD (95/65)(RX+: 12 REPS) MIN 2: 10 BAR FACING BURPEES (RX+: 12 REPS) MIN 3: 15 DUBZ

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 18 MIN AMRAP: -12/10 CAL BIKE -3 BALL OVER SHOULDER (100/80)(RX+: 150/100) -12/10 CAL ROW -3 DEVIL PRESS (35/20)(RX+: 50/35) -24′ HS WALK (RX+: UNBROKEN) Metcon (No Measure) MOBILITY: -1 MIN LOWER BACK ROLL

Renewed Strength CrossFit – CrossFit Metcon (No Measure) 4 SETS: -8 BACK SQUATS W/ 3 CT DESCENDS -8 BANDED PULL UPS W/ 3 CT DESCENDS -1 MIN REST (2 MIN BREAK BETWEEN SUPERSETS) 4 SETS: -8 DB BOX STEP UPS (20″) -12 RING ROWS W/

Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME: (BUY IN: 500 M RUN) 5 ROUNDS -6 ALT. DB OH LUNGES (RX+: ALT. PISTOLS) -8 HSPU -10 CAL SKI -12 ALT. DB SNATCH (35/20) (RX+: 50/35) -200 M RUN Metcon (No Measure) MOBILITY: -1 MIN

Renewed Strength CrossFit – CrossFit Squat Clean (4×1 BUILDING) Front Squat (4×4 (MOD-HEAVY)) Metcon (Time) FOR TIME: -50 BURPEES -50 WALLBALLS (20/14) -50 CAL SKI Metcon (Time) AT HOME WORKOUT: FOR TIME -75 BURPEES -75 MOUNTAIN CLIMBERS -75 V UPS (SCALE: SIT UPS)

Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME: :BUY IN- 40 CAL ROW 8 ROUNDS -5 HSPU -10 BOX JUMP OVERS (24″/20″) -15 SIT UPS BUY OUT- 40 CAL BIKE Metcon (No Measure) MOBILITY: -1 MIN HAMSTRING SMASH W/ BALL ON BOX -1 MIN

Renewed Strength CrossFit – CrossFit Squat Snatch (4×1) 15 MIN WINDOW TO BUILD TO A SINGLE Back Squat (4×4 MOD-HEAVY) Metcon (Time) FOR TIME: -20/15/10/5 POWER SNATCH (45/35) (RX+: 75/55) -50 DOUBLE UNDERS (SCALE 75 SINGLES) Metcon (No Measure) MOBILITY: -1 MIN DELT SMASH W/

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP: -6 TTB -24 DUBZ -4 RUSSIAN KBS (53/35) -2 BALL OVER SHOULDER (100/80) Metcon (No Measure) MOBILITY: 1 MIN BACK ROLL ON ROLLER 1 MIN GRIP SMASH W/ BARBELL Metcon (AMRAP

Renewed Strength CrossFit – CrossFit Snatch Grip Deadlift (4×3 (MOD-HEAVY)) Bench Press (4×6 (MOD-HEAVY)) BTW SETS 80% ME STRICT HSPU Metcon (Time) FOR TIME: -100 DB BENCH PRESS (35/20)(RX+: 50/35) -100 WALL BALLS (20/14)(RX+: 25/20) *EVERY BREAK STOP AND DO 3 BURPEE PULL UPS (RX+: