Strength:Front Squat (Lower Body Push)Level Method Testing Upper Body PullLevel Method Testing 8`AMRAP 11 WBs6 Burpee Pull-ups

“Snatch- Balance12`EMOM Lvl white-orange:5 Reps/Minute stay @ same weight Lvl blue-black:2 Reps/Minute increas weight Lvl red:find 2 RM 3 Rounds for time: TC`22 “Stand together”

Deadlift (deadstop)find heavy 2 Reps1 set every 3min (5 Sets)start @ 50% of 1RM 20` AMRAP“Unilateral Shoulder Blaster”Round, 1:50 Dounble Under20 DB SN links 30/22,5kg20

4 Rounds for time TC`40Hero “Jared”800m run40 PLU / JPLU70 Push ups

Press (paused)14`EMOMfind heavy 2 RMevery 2min (7 Sets) CrossFit Games 2020“Damn Diane” TC`153 Rounds15 Deadlifts 143/93kg15 strict deficit HSPU 9/5cm Gym WodSkill: Double under +

OHSWarm up for the Workout:10 ` EMOM3 Reps / Minute CrossFit Games 2020“Nasty Nancy” 5 Rounds TC` 30 min500m run15 OHS 85/56kg15 Barfacing Burpees Oly

Benchpress (paused)find heavy 2 Reps1 set every 2min (7 Sets)start @ 40% of 1RM CrossFit Games 20201.000m row Finisher:Pump-Session in Teams of 3:3 Rounds (10`TC)max

FSQ (paused)2 RepsStart with 50% of 1 RM FSQthird set should already be heavyevery 2 Minutes for 14 Minutes CrossFit Games 2020“Friendly Fran” TC`123 Rounds21

Snatch 12`EMOM Lvl white-orange:5 Reps/Minute stay @ same weight Lvl blue-black:2 Reps/Minute increas weight Lvl red:2 Reps/Minute3 Rounds @ 80%3 Rounds @ 85%3 Rounds @

Deadlift (deadstop)find heavy 5 Reps1 set every 3min (5 Sets)start @ 50% of 1RM 20` AMRAP Team-Wod Teams of 2“Dynamic Duo”60 Barbell-Worm Thruster40 Barbell-Worm Burpees400m

10`EMOM Pull up holdTeams of 2: LvL White-Blue:Support with band (stand on it) LvL Blue-Purple:hold for 10-15 sec and do a neg. PLU LvL Brown