Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles,  2-karaoke’s, 4-50% sprints. Part #2: 20-dead-lifts, 20-shoulder press, 20-back squats. WOD: CrossFit Total, Max Dead-lift, Shoulder Press, Back Squat. You will get three attempts only to at each lift. Excluding warm-ups. You will need to choose your starting weight, if you fail a lift you may

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Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles,  2-karaoke’s, 4-50% sprints. Part #2: 20-snatch grip dead-lifts, 15-hand power snatch, 10-shoulder press. Strength: Shoulder Press 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%. WOD: 10 rounds of 7-95/65lb power snatches 7-burpees and a hill run. L-2: 75% 1RM snatch. L-1: 55/35 Games

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Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles,  2-karaoke’s, 4-50% sprints. Part #2: 20-inch worms, 15-jumping pull-ups. Strength: Dead-lifts  1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%. WOD: 21-18-15-12-9-6-3 reps of Pull ups and Double Unders. L-1: triple each round for single unders. SealFit: Add tricep push-ups and atomic sit-ups

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WOD: 2:00 of max reps of Box jumps, Push Press 75/55, Double unders, Sit ups, Air squats, Rest 1 min between each exercise, partner up and count

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles,  2-karaoke’s, 4-50% sprints. Part #2: 10-front squats, 10-OH squats, 10-back squats. Strength: Squat  1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%. WOD: AMRAP in 20:00 of 5-HSPU, 10-Ring push ups, 15-squat jumps SealFit: AMRAP in 30:00. Stamina:“Carse“, In honor of U.S.

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