CrossFit One World – CrossFit Front Squat (1 x 1) 20 min to find 1 RM Metcon (AMRAP – Rounds) 12 min AMRAP 4 Hand release burpees 8 Toes to Bar 12 Kettlebell Swings (50/35)

CrossFit One World – CrossFit Bench Press (5 Rounds E2MOM 5 reps with a 2 second pause at the bottom @60%) Light to medium weight. Metcon (Time) 3 rounds: 750/600 Meter Row 20 American KB swings (53/35 lbs) 10 Kettlebell Box Step-Overs (24″/20″; 53/35#)

CrossFit One World – CrossFit Snatch Complex (5 x 4 ) 5 Rounds E2MOM Snatch High Pull + Hang Power Snatch + Snatch balance + Snatch @60% Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 400 Meter Run 30 Goblet lunges 20 Alt DB snatches 10 Lateral Burpees over DB 35/50