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TABATA (8 x :20/:10) Hollow Rock Every 2:00 Press 5 x 3, build 15:00 AMRAP 10 DB Snatch, 50/35 16 Single Arm Front Rack Lunge (switch arms each round) 10 Goblet Squats -1:30 Rest-

Every 2:00 Deadlift 5 x 3, build 12:00 EMOM Pullup/Dip Complex 5 Pullups 5 Dips 5 Wide Grip Pullups 5 Dips 5 Narrow Grip Pullups 5 Dips 5 Switch Grip Pullups 5 Dips 5 Switch Grip Pullups (other) 5 Dips...

Every 2:00 Overhead Squat 5 x 5, build 3 Rounds (15:00 Cap) 21 DB Thrusters, 35s/20s 15 V-Ups 9 Muscle Ups

Every 2:00 Back Squat 5 x 5, build 3 Rounds (8:00 Cap) 250m Row 10 Burpee Box Jump Overs, 24/20 12:00 EMOM Pullup/Dip Complex 5 Pullups 5 Dips 5 Wide Grip Pullups 5 Dips 5 Narrow Grip Pullups 5 Dips...

Every 2:00 Press 5 x 5, build "Roy" - 5 Rounds (20:00 Cap) 15 Deadlifts, 225/155 20 Box Jumps, 24/20 25 Pullups

Every 2:00 Deadlift 5 x 5, building 20:00 EMOM 1 High Hang Clean and Jerk, building

Every 2:00 Front Squat 5 x 5, build For Time (18:00 Cap) 40' HS Walk 10 Snatches, 185/125 40 HSPU 10 Snatches 40 Pushups

Every 2:00 Back Squat 5 x 7 @ 60%+ For Time 1000m Row -1:00 Rest- 1000m Row 12:00 EMOM Pullup/Dip Complex 5 Pullups 5 Dips 5 Wide Grip Pullups 5 Dips 5 Narrow Grip Pullups 5 Dips 5 Switch Grip...

Every 2:00 Press 5 x 7 @ 60%+ "Nasty Girls" 3 Rounds (15:00 Cap) 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans, 135/95 Every 2:00 x 5 Rounds 12 V-Ups 5 J Curls, bar (slow and controlled)

Are You “Hypermotivated?” Four Training Principles for the Hypermotivated CrossFit Athlete By: Dr. Marc Taylor   We each have our own reasons for “CrossFitting,” and the challenge of CrossFit lures athletes from all walks of life. There are, however, certain...