1. Skill practice: EOMOM 8, odd minutes: 1 wall walk or 10' handstand walk, even minutes: 8 kettlebell cleans or one-handed swings (4/arm) 2. Strength Deadlift 5-3-1+ (75-85-95% of your 1RM) Press 5-3-1+ (75-85-95% of your 1RM)

3. Conditioning: Competitors: "Jeanne d'Arc" For time: 9-6-3 hang cleans @ 185/130lbs, superset with 3-2-1 legless rope climbs, 15'.

CrossFitters: "Joan" AMRAP in 50 seconds of overhead squats (if you get to 21 before time is up, move on to pull-ups) AMRAP in 50 seconds of pull-ups (if you get to 21 before time is up, move on to OHS) AMRAP in 40 seconds of overhead squats (to 15, etc.) AMRAP in 40 seconds of pull-ups (to 15, etc.) AMRAP in 30 seconds of overhead squats (to 9, etc.) AMRAP in 30 seconds of pull-ups (to 9)

Novices: 15-10-5 reps not for time of overhead (or front) squats and pull-ups

Have fun!