5×3 back squats  “Tabata Something Else” 8 rounds of each exercise max reps in :20 with :10 rest of: Pull up Push up Sit up Squat Score is total reps completed. This is a 32 round tabata.

15 min to establish a 1 rep max Deadlift for the day WOD From the 2016 masters CrossFit Games “The Sandwich” 80 calorie row 40 shoulder to overhead 115/75 80 deadlifts 115/75

Strength: Pause back squats 6×2  WOD 2 min amrap: wallballs 20/14 2 min rest 1 min amrap: wallballs 1 min rest 1 min amrap: wallballs 1 min rest ….. WOD ends when you complete 150 wallballs

MondaySnatch For 10 minutes Starting at 60% of your max, increase weight 5 to 10lbs every minute. If you miss a lift don’t increase the weight.  WOD 2RFT: 12 OHS, 95/65 12 Burpees 9 Power Snatches, 95/65 9 Burpee Box Jumps, 20″ 6...

2rm touch and go snatch WOD: 10 minute AMRAP 1 Power Snatch 115/75 1 HSPU 2 Power Snatch 2 HSPU 3,3 4,4 etc…

Turkish get ups 10 each arm WOD: 15 minutes as far as you can go 3 Bar muscle ups 10 kb swings 53/35 3 bar muscle ups 15 kb swings 3 bar muscle ups 20 kb swings  3 bar muscle ups ….. *you may scale the bar muscle ups with 6 c2b...