​Strength:
21:00 EMOM
1:00 Explosive Bench Press 3 reps @ 70%
1:00 Ring Rows 10 Reps
1:00 Rest

Metcon:
3 Rounds:
21 Calorie Row
7 Squat Cleans, 185/135
Rest 5:00
 
4 Rounds:
5 Squat Clean Thrusters, 135/95
10 Pull ups
Rest 5:00
 
5 Rounds:
250m Row
9 Thrusters, 115/85
 
30:00 Cap on All
 
 
 
 

​Strength: 
20:00 EMOM
Odd: 2 - Snatch Balance
Even: 2 – Squat Snatch
 
Metcon:
4 Rounds:
24 Double Unders
6 Toes-to-bar
8 Snatch (135/95)
12 Box jump overs (24/20)
 

​16:00 EMOM
1:00 Deadlift 6 Reps @ 80 %
1:00 Strict HSPU
2:00 Rest
 
42 Calorie Assault Bike or Row
21 Clean and Jerks, 135/95
30 Calorie Assault Bike  or Row
15 CJ, 185/135
18 Calorie Assault Bike  or Row
9 CJ, 225/155
*One bar, you change weights

Strength:
16:00 EMOM
1:00 Back Squat 6 Reps @ 80 %
1:00 Strict Pull Ups
2:00 Rest
 
Metcon:
“Nutts”
10 Handstand Pushups
15 Deadlift (185/250#)
25 Box Jump (24/30″)
50 Pullups
100 Wall Ball (14/20#)
200 Double Unders
400m Run w/ 25/45# Plate
When you are pushing through this workout, remember what others do for us. This workout is named after Canadian Soldier and Hero Andrew Nuttall. He trained at CrossFit Vancouver, served our country, and died for us, our country, and the pursuit of world peace. Rest is peace Andy Nutts, we will always remember you.

Strength:
​20:00 E2MOM
Clean Pull – Hang Power Clean – Squat Clean & Jerk Complex
​
 Metcon: 
18:00 AMRAP
4 Burpee TTB
8 Power Snatches (115/75#)
16 Box Jumps (24"/20")
 
 
 
 

Strength:
15:00 EMOM
1:00 Bench Press 2 reps @ 85%
1:00 Bent over rows 10 reps
1:00 Rest

Metcon:
Partner WOD
@ 0:00
5:00 AMRAP
20 Calories
AMAP Burpees
(switch every time you hit the next 20 cal)
 
@10:00
5:00 AMRAP
200m run
AMAP TTB
(switch every time the runner returns)
 
@20:00
5:00 AMRAP
2 Laps Sled Push (185/135)
AMAP Wall Balls
(switch after each 2 laps of sled)
 
@30:00
5:00 AMRAP
50 Double Unders
AMAP KB Swings (75/55)
(switch every 50 Double Unders)
 

Gymnastics Conditioning:
12:00 E2MOM
Odd: HSPU
Even: Ring C2B Pull Ups
 
Metcon:
3 rounds of:
500m Row
10 DB 1-arm Snatch, 85/60#
Directly into
2 rounds of:
500m Row
10 SB Shoulders, 135/90#
Directly into
1 round of:
500m Row
10 Squat Clean Thrusters, 185/135#

Strength:
​18:00 EMOM
1:00 Explosive Deadlift 3 reps @ 70%
1:00 Strict HSPU
1:00 Rest

Metcon 1:
Teams of 3
10:00 AMRAP
10 snatches (95/65)
1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
10 snatches, (135/85)
2 Rounds of Cindy
10 snatches, (155/105)
3 Rounds of Cindy
10 snatches, (185/125)
4 Rounds of Cindy
Amap snatches (205/145)
 
Any athlete may perform any # of reps of any movement.
Only 1 athlete may work at a time.
 
Metcon 2:
9:00 AMRAP
 
Row for calories
+
3:00 Squat Cleans (135/85)
3:00 Shoulder to Overhead (135/85)
3:00 Chest to Bar Pull Ups
 
The Score for this workout is total Calories rowed plus total reps of each of the
​ 3 movements. Athletes may switch roles at any time the team chooses. One partner rows while the other two team members begin with the squat clean. At the 3:00 mark the movement changes to Shoulder to Overhead. At the 6:00 mark the movement changes to C2B Pull ups
 
 

Strength:
​20:00 EMOM
1:00 Back Squat 4 reps @ 80%
1:00 Strict Pull ups
2:00 Rest
 

Metcon:
15:00 AMRAP
Climbing Ladder of:
3,6,9,12, etc
Back Squats (155/105)
Handstand push-ups
TTB

Gymnastics Conditioning
2 rounds of: 
2:00 max bar muscle ups
1:00 max strict HSPU
2:00 max C2B Pull ups
1:00 max kipping HSPU 
Rest 3:00 between rounds

Metcon:
40:00 AMRAP
Run 400m
30 KB Swings (35/25)
20 Box Jumps
10 Burpees
 
Start Each Round at the next 5:00 mark