3 rounds DB Press Max reps at 70 %1rm Complete 21-15-9 of the following. 50 pound Dumbbell Swing 50 pound Dumbbell Lunge 50 pound Dumbbell Dip

Front Squat 7×6 Complete 7 rounds for time: 115 pound Push-press, 15 20″ Box Jump, 12

Press 7×6 As a team row as far as possible in 18 minutes.

Weight Pull-up 5-3-1-5-3-1 Complete as many rounds of the following as possible in 12 minutes. 100 single unders (unbroken) 155 pound Hang Power Cleans, 3 reps Every round add 3 Hang power Cleans

Back Squat 7×6 Complete as many rounds of the following as possible in 9 minutes. 95 Pound Overhead Squat 3 reps 3 ring dips Add 3 reps to each exercise each round. When you can no longer complete both exercises unbroken reset the rep count to 3 and begin again. Your score is the total number of reps completed.

Teams of two: Complete as many 20 pound Wallballs as possible in 10 minutes. Rest 5 minutes Row as far as possible in 10 minutes Rest 5 minutes Complete as many alternating single unders as possible in 10 minutes.

A1. Thruster: 5 x 6 A2. : Pendley Row 5 x 6 Rest 3 minutes after completing all sets of A1 and A2″ Complete 4 rounds of the following As many rounds as possible in 40 seconds 35 pound Dumbbell Thrusters, 12 reps 12 CrossFit Football Burpees Active Rest: 4 mins mobility

A1. Front Squats, Narrow Stance: 5 x 4-6 A2. Thick-DB Presses: 5 x 6-8 Rest 3 minutes after completing all sets of A1, A2 Complete as many rounds of the follow as possible in 12 minutes: 50 pound Dumbbell Snatches, 20 reps 50 Double unders

Partner workout: As many rounds as possible in 12 minutes: Row 250 Complete as many 35 pound Dumbbell Thrusters as possible Rest 3 minutes As many rounds as possible in 10 minutes: 30 35 pound Dumbbell swings Complete as many pull-ups as possible Rest 3 minutes As many rounds as possible in 8 minutes: CrossFit Football Burpees Team score is the total number of Thrusters, Pull-ups and burpees completed.

A1. Russian Step-ups: 5 x 8-10 A2. Ring Dips: 5 x 8 Rest 3 minutes after completing all sets of A1 and A2 Complete as many rounds of the following as possible in 12 minutes: 50 pound weight lunges, 50 Feet 20 Push-ups Post loads reps and rounds completed to comments.