WOD For time: 18-15-12-9-6-3 of… Thrusters (95/65) Bar-facing Burpees – rest 5 min – Then, 3-6-9-12-15-18 of… Pull Ups Overhead Squats (95/65)

SWOD Bench Press 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD For time (14 min cap): 100 Double

SWOD 15 minutes to work up to a heavy Squat Clean + Hang Squat Clean + Split Jerk WOD 4 rounds for time of (15

SWOD Back Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD Every minute on the minute for 15

SWOD 5 sets of: ME Strict Handstand Push Ups 30 second Hollow Rock or Hold WOD 3 rounds not for time: 4 Turkish Get-ups –

SWOD Deadlift 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD In teams of 2, alternating complete rounds, complete

WOD Every minute on the minute for 30 minutes, complete for max reps: Minute 1 – Max DB Floor Press Minute 2 – Max DB

SWOD Every 2 minutes for 16 minutes (8 sets), complete: Snatch Balance + 2 Overhead Squats WOD Complete as many rounds and reps as possible

SWOD Front Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD Every 4 minutes for 16 minutes (4

SWOD 3 sets of: ME Strict Chin Ups 3 Passthroughs on Low Rings or 5 Passthroughs on Boxes 5 Windshield Wipers (R+L=1) 5 Sissy Squats

SWOD Bench Press 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD Complete as many rounds and reps as

SWOD Every minute on the minute for 10 minutes, complete: Power Clean (135/95) – add 1 rep each minute* *Minute 1 perform 1 Power Clean,

WOD For time: 50 Double Unders 40 Wall Ball Shots (20/14, to 10’/9′) 30 Calorie Row 20m DB Walking Lunges (50s/35s) 10 Devil’s Press (50s/35s)

SWOD Back Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. If first day on this program use 65%

SWOD 3 sets of: ME Strict Ring Dips Pancake Stretch – 3 pulses, then 30 second hold 5 Lateral Step Ups each side 30 sec

SWOD Deadlift 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. If first day on this program use 65% of

SWOD Every minute on the minute for 10 minutes, complete: Power Snatch (115/75) – add 1 rep each minute* *Minute 1 perform 1 Power Snatch,

SWOD Front Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD Every minute on the minute for 16

WOD For time, from 0-10: 50-40-30-20-10 of… Double Unders Air Squats For time, from 10-18: 40-30-20-10 of… Double Unders Push Ups For time, from 10-24:

WOD “Open WOD 21.3” For total time (15 min cap): 15 Front Squats (95/65) 30 Toes-to-Bar 15 Thrusters (95/65) – rest 1 minute, then –

SWOD 4 sets of: ME Strict Pull Ups 30 sec Front Split – right 30 sec Front Split – left 5 Straight-leg Raise w/ 1

SWOD Bench Press 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD Every minute on the minute for 20

SWOD 10 minutes to work up to a heavy single Jerk for the day Rest 2 minutes, then for time… Power Jerk x 30 reps

SWOD Every minute on the minute for 12 minutes: Minute 1 – 2 Wall Climbs Minute 2 – 30 sec Hollow Hold Minute 3 –

WOD Complete as many rounds and reps as possible in 4 minutes of: 4 Overhead Squats (95/65) 8 Ring Dips 12 Alternating Reverse Lunges –

WOD “Open WOD 17.1” For time (20 min cap): 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell

SWOD Back Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. If first day on this program use 65%

SWOD 12 minutes to work up to a heavy single Snatch for the day Rest 2 minutes, then for time… Power Snatch x 30 reps

SWOD Deadlift 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. If first day on this program use 65% of

WOD 4 rounds for time: 25 Wall Ball Shots (20/14 to 10’/9′) 10 Burpees 50 Double Unders 10 Burpees 25 Wall Ball Shots (20/14 to

Workout description and scaling options: https://games.crossfit.com/workouts/open/2021#workoutDescription WOD “Open WOD 21.1” For time (15 min cap): 1 Wall Climb 10 Double Unders 3 Wall Climbs 30

SWOD Front Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time WOD “RossFit” In 15 minutes, complete the following

SWOD 2 sets of: 5 Weighted Strict Chin Ups 5 Passthroughs 5 Windshield Wipers (R+L=1) 5 Sissy Squats WOD In teams of 2, complete the

SWOD Bench Press 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time WOD 3 rounds not for time of: 3

SWOD 12 minutes to work up to a heavy single Clean for the day Rest 2 minutes, then for time… Power Clean x 30 reps