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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 25 MIN AMRAP: -10 CAL ROW -5 BURPEES -20 DOUBLE UNDERS -10 CAL BIKE

Renewed Strength CrossFit – CrossFit Hang Power Clean (3×8 @ MODERATE) Front Squat (3×5@ 65%) Metcon (Time) 21-15-9 -FLAT MAT HSPU -HANG CLEAN (95/65)(RX+:115/85) -BOX

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP – 5 pull-ups – 7 ground to overhead (75/55) (RX+95/65) –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP – 5 hspu (scale- db push press) – 5 box jumps

Renewed Strength CrossFit – CrossFit Metcon (No Measure) SUPERSET x5 -8 DEADLIFT W/ 3ct NEG @45% -12 DB BENCH W/ 3ct NEG -1 MIN REST

Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME: -1500 M RUN (RX+: 2000 M) -20 SIT UPS (RX+: GHD) -10 BALL OVER SHOULDER (50/30)(RX+:

Renewed Strength CrossFit – CrossFit Metcon (No Measure) SUPERSETS FOR QUALITY: 5X -BACK SQUAT *W/ 3ct NEG x 6 @ 45% -STRICT PULL UP x

Renewed Strength CrossFit – CrossFit Metcon (Time) PARTNER WOD: FOR TIME 5K ROW 10 MILE BIKE *BUY BACK IN: 100 M RUN (RX+: 150 M

Renewed Strength CrossFit – CrossFit Power Clean (4×2 BUILDING IN WEIGHT) Front Squat (4×2 (83-85%)) IN BETWEEN SETS DO 5 STRICT PULL UPS RIGHT INTO

Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME: -1500 M ROW -50 BALL SLAMS (15/10)(RX+: 20/15) -1 MONKEY BAR -1 MILE BIKE -50 FT