Monday
Warmup
For 3 rounds or 6 min
30s machine
7 Kang Squats
7 Push up + Twist
–Then–
30s Each
downward dog
bottom of squat
Hamstring

Strength
Front Squat 
10×2 perfect #sex

Accessory
4 Rounds for quality
10 Weighted hanging knee raise
15-25 Weighted Push ups

Workout
For Time / Partner
200 bike calories for time.

Person A. 10 Calories

Person B. AMRAP
5 Deadlift
5 hang clean and jerk
5 burpee over bar

TUESDAY
For 4 rounds or 5 minutes
30s Easy Row
5 Jump squat
10 Banded Good Mornings
5 Push Up
–Then–
For 30s each
Hamstring
Calf stretch each leg
Bottom of squat with twist
Workout

2014 CrossFit Games Regional Event 6
For time:
50 Row Calories
50 Box Jump Overs, 24/20 in
50 Deadlifts, 85/55kg
50 Wall Balls
50 Ring Dips
50 Wall Balls, 
50 Deadlifts
50 Box Jumps
50 Row Calories

Accessory
For 4 rounds
8 Barbell Bent Row
8 Double dumbbells alternating bicep curl

WEDNESDAY

Warmup
3-5 Min any Machine
-Then-
Foam roll
-Lats
-Upper Back
-Pecks
-Delts
-Quads
-Then-
2 Rounds not for time
5 Push uPs
5 V-Ups
10 Hollow Rock
–Then–
3 St Press3
3 Push jerk
3 Split jerk
Strength
Clean + Clean & Jerk
4×1 @ 90-95% 1RM

Clean Pulls 4×4

RDL 3×8
Workout
“Set’s of Ten”
For 4 rounds
10 Single dumbbell Hang Clean & jerk
10 Toes to bar
10/7 bike calorie
10 Single arm Thruster
10/7 Row calorie

THURSDAY