PART A: Strength & Skill

Strict Press + Push Press

Strict Press
Take 8 minutes to establish a heavy triple Strict Press for the day.

Push Press
50 unbroken Barbell Push Press with empty barbell.

*Score is the heavy triple Strict Press. Time of push press in notes.

PART B: WOD

3 Sets
1 Movement Every 90 Seconds
1. 220m Run/ Row 250/ AB 15/11 Cal
2. 7 Bar Muscle Ups/ C2Bar
3. 10 Clean and Jerks 60/45kg
4. 15m Handstand Walk

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time every 90 seconds: sub 30 seconds (sub 50 seconds on the bike)
Time Cap every 90 seconds: 45 seconds (60 seconds on the bike)

STIMULUS and GOALS
How to Pace: STEADY! This is a Volume and capacity day, with the goal of staying consistent on time each set. Intensity should be moderately high across stations, with the intent to complete smooth and efficient. Grip and shoulder endurance will be fully displayed through this on the minute burner.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! Be smooth and efficient while utilizing the small rest to recover your arms.

WORKOUT STRATEGY & FLOW
Bike Erg: This station should be moderate and used as the recovery area. Focus on relaxing your shoulders and hands to keep the intensity down and your heart rate under control.

Bar Muscle Ups: Unbroken is the goal and should be the standard. Focus on relaxing your grip and the top, and be overly aggressive with your hips.

Clean and Jerk: We would like to see it unbroken but to save your grip and shoulders, it might be wise to break it into two sets or quick singles. Big hips and relax the grip at the top of each rep.

Handstand Walk: Unbroken! Deep breath before you start, and keep your hands moving.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Deadlift

Find your Heaviest 1RM

* Score your Heaviest Deadlift for the day
** If NOT testing, perform 10 sets of 5 reps at 75%

*** build kg in each set, and drop reps as weights increase
10-5-5-3-3-2-1-1-1-1

PART B: WOD

4 sets:
15/12 Calorie Echo Bike/Run 220m /Row 250m
12 Dumbbell Hang Squat Cleans (2×24/16kg)
9 Kipping Handstand Push Ups
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
Start hot and end even hotter. We want to come out swinging and aim to get faster each set. Reps and sets are short but don’t sell out the first, or the short rest won’t be enough to sustain.

How it should Feel: GASSY and/or LACTIC ACID PARTY! Reality will set in fast once you realize how fast the first set and rest go.

WORKOUT STRATEGY & FLOW
Echo bike: Moderate-fast pace on the bike (85%+). Not all out, but push the pace and slow down the final 2-3 calories so you don’t go to the dumbbells completely shot.

Dumbbell Hang Squat Clean: Unbroken! The weight should be moveable so that all reps can be completed without hesitation. Make sure you stand all the way up and breathe through the motion.

Strict Handstand Push Up: These will get harder as the workout continues, but try to stay unbroken or use minimal two sets

Part C: Finisher

2 rounds of Max Effort:
1 minute of Ring Push Ups
-rest 1 minute-
1 minute of Ring Rows
-rest 1 minute –

* try and share two pairs of rings with a partner to save having to move ring heights

STIMULUS and GOALS
How to Pace: We are testing capacity for push and pull skills.
How it should Feel: MUSCULAR ENDURANCE, LACTIC ACID PARTY

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Above the Knee Hang Clean

*Do a set every 1 minute and 30 seconds.

2 Sets
3 Above the Knee Hang Clean @70% 1RM Clean

3 Sets
3 Above the Knee Hang Clean @75% 1RM Clean

PART B: WOD

3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.5-9.0 – 85-90% – high to very intensity
Target Time: sub 20 minutes
Time Cap: 20 minutes (Scale if you cannot get through 2 rounds. It is okay to cap today without scaling if you get 2+ rounds in 20 minutes)

STIMULUS and GOALS
How to Pace: GRIND! Into PAIN CAVE!! All grind and all heart, just put your head down and go to work. Be strategic and calculated on sets with purposeful rest to sustain a consistent and moderate intensity across rounds.

How it should Feel: MUSCULAR ENDURANCE, GASSY then PAIN!!! Just get through it and make sure you got some good tunes lined up.

WORKOUT STRATEGY & FLOW
Wall Balls: 2-3 sets would be ideal. However, after the first round, it might turn into survival mode, and a quick set of 10 might be the play. Regardless, don’t rest longer than you work.

Burpee Box Jump Over: Smooth and steady! There is only a point in selling out once you reach the final 10 reps. Breathe through the motion, and if you need to rest, do so at the bottom of the burpee.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

High Hang Snatch

*Do a set every 1 minute and 30 seconds.

2 Sets
3 High Hang Snatch @65% 1 RM Snatch

3 Sets
3 High Hang Snatch @70% 1RM Snatch

Part B: WOD

2 sets:
Row 1000m @75% effort / Run 2x480m
-rest 90 seconds-
Row 750m @80% effort / Run 480m+220m
-rest 60 seconds-
Row 500m @85% effort/ Run 480m
-rest 30 seconds-
Row 250m @90% effort / Run 220m
-rest 2 minutes-

TARGET SCORE
Intended Workout RPE: 8.0-9.0 – 80-90% – moderate/high to high intensity
Target Time: sub 26 minutes (includes rest between reps) (this target will vary widely based on rowing ability)
Time Cap: 28 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Going to be able to start off in a comfortable pace and then the challenge is going to be keeping the set paces once you are under fatigue.

How it should Feel: GASSY and/or LACTIC ACID PARTY! This one is mostly going to make the lungs hurt but on those last 500m/250m if you are doing it right the legs are going to be stinging.

WORKOUT STRATEGY & FLOW
Row: This one is all about keeping the correct paces. Know yourself and make sure that you are doing the first two intervals of each set at a realistic 75% and 80%.

PART C: Finisher

Max Effort UNBROKEN:

Max UNBROKEN Toes To Bar
-rest 2 minutes –
Max UNBROKEN V-Ups

*Score is total for both skills

STIMULUS and GOALS
How to Pace: We are testing capacity for various core work.
How it should Feel: MUSCULAR ENDURANCE, LACTIC ACID PARTY

WORKOUT STRATEGY & FLOW
Kipping Toes to Bar: Keep that arch tight so you can snap into the toes to bar with good tension.
V-ups: The key is to balance on tailbone at top and bring chest and feet up at same rate.

SCALING
Max UNBROKEN Kipping Knee Raises
-rest 2 minutes-
Max UNBROKEN Sit Ups

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Front Squat

Find your Heaviest 1RM

* Score your Heaviest Front Squat for the day
** If NOT testing, perform 10 sets of 3-5 reps at 75%

*** build kg in each set, and drop reps as weights increase
10-5-5-3-3-2-1-1-1-1

PART B: WOD
2 Sets
3 Rounds
12 GHD Sit Ups (OR Toes to bar)
10m Dumbbell Walking Lunge (2×24/16kg)
36 Double Unders
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY! The Stimulus is moderate intensity. Aim to score similar times on both sets or get slightly faster on set 2. Reps are low, but volume will add up due to the multiple sets and rounds. It can be maintained with the smaller reps per round. Be efficient with transition times between movements.

How it should Feel: GASSY! All Gas, No Break, and don’t look back.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Nonstop is obvious, but it needs to be emphasized that this is the station where breathing needs to be controlled. Pause the top of each rep for a quick breath.

Double Dumbbell Walking Lunge: The weight is heavier than normal, but the distance is short. Make it the goal to pick up the dumbbells and complete them without stopping.
—-If you don’t have the space complete 8 lunges in place

Double Unders: Deep breath before starting and keep these unbroken. Since it’s a shorter rep count, don’t try to speed these up for the risk of tripping. Stay calm and lay your rope down every time to avoid a tangled mess.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Test: Bench Press

10 Sets (1 set every minute on the minute)
5 Bench Press @5.5/10 RPE
3 Bench Press @6/10 RPE
3 Bench Press @6.5/10 RPE
2 Bench Press @7/10 RPE
2 Bench Press @7.5/10 RPE
1 Bench Press @8/10 RPE
1 Bench Press @8.5/10 RPE
1 Bench Press @9/10 RPE
1 Bench Press @9.5/10 RPE
1 Bench Press @10/10 RPE

*Note: You are only scoring your heaviest lift.

PART B: WOD

20 Minute EMOM
Minute 1 – 5 Shoulder Press (50/35kg)
Minute 2 – 10 Front Squats (80/60kg)
Minute 3 – 15 Deadlifts (100/70kg)
Minute 4 – 20 yard Sled Push/10m Waking lunge Farmers Carry (2×24/16kg)

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each minute: sub 20 seconds (sub 40 seconds on the sled)
Time Cap each minute: 30 seconds (45 seconds on the sled)

STIMULUS and GOALS
How to Pace: STEADY! This is just some solid strength work today, where upper and lower body fatigue will be pushed throughout this long, every-minute session. Everything should be moveable and nearly unbroken throughout the entire workout.

How it should Feel: SMOOTH with some CARDIO and MUSCULAR ENDURANCE! After a few rounds, You will realize it’s tougher than it looks.

WORKOUT STRATEGY & FLOW
Under 70% 1RM for each movement

Strict Press: Unbroken, Be smooth on these presses and ensure that you lockout at the top every time.

Front Squats: Weight is moderate and still should allow for all sets to be completed unbroken. Focus on breathing through each rep while keeping the torso vertical.

Deadlift: Weight is moderate and Unbroken might be tough to maintain, but still doable. Don’t force it if it hinders you and affects the other lifts/movements.

Sled Push: Non-stop here, don’t sprint but keeps the legs moving and breathe through each step.
—-if doing the Dumbbell Walking Lunges alternative and don’t have the space to complete as walking, complete 10 reps in place.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Test: Back Squat

Warm up to 75% 1RM Back Squat.

15:00-25:00
10 Sets (1 set every minute on the minute)
3 Back Squats @75-80% 1RM Back Squat
3 Back Squats @75-80% 1RM Back Squat
2 Back Squats @85-88% 1RM Back Squat
2 Back Squats @85-88% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat

*Note: You are only scoring your heaviest lift.

PART B: WOD

21-15-9
Cal Row/ Run/ AB
Power Snatches (50/35kg)

TARGET SCORE
Intended Workout RPE: 9.0+ – 90%+ – high to very high intensity
Target time: Sub 6 minutes
Time Cap: 8 Minutes

STIMULUS and GOALS
How to Pace: SPRINT and PAIN CAVE! Event 9 at the 2021 CrossFit Games. We are going 1 time through. BURN IT DOWN!!!

How it should Feel: LACTIC ACID PARTY into PAIN!!!! See how close you can get to the Games Athletes times. Don’t be last!

WORKOUT STRATEGY & FLOW
Echo Bike: You need to move here! It is only 45 calories total and one workout. This means you can open up hot and try to hang on! Do the 21 at 85-90% intensity, 15s at 90-95%, and 95%+ on the 9s!

Power Snatch: This weight should be light! This means it takes three sets at most on the 21s! One to two sets is ideal. Use under 50% of 1RM Power Snatch.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Test: Power Snatch

10 Sets (1 set every minute on the minute)
1 Power Snatch @5.5/10 RPE
1 Power Snatch @6/10 RPE
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
1 Power Snatch @8.5/10 RPE
1 Power Snatch @9/10 RPE
1 Power Snatch @9.5/10 RPE
1 Power Snatch @10/10 RPE

*Note: You are only scoring your heaviest lift.

PART B: WOD
2000m Row/1800m Run (x4around)
50 Box Jumps (30/24)
25 Power Clean and Jerks (80/55)
10 Legless Rope Climbs

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 20 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s just a straight-up ground-and-pound chipper. Pacing should be moderate (70%), allowing us to maintain a near non-stop effort until the end. We start with a moderate-distance row that primes our body, and then it’s time to roll up the sleeves and go to work.

How it should Feel: CARDIO! You don’t have to go crazy here; just stay calm and keep moving. The goal is minimal rest between movements and reps.

WORKOUT STRATEGY & FLOW
Row: Moderate and steady effort (70-75%) to stay under 8:00/8:30. Coming out too hot will put you in a cardio deficit and mess up the pacing. Slow down the final 100m to get your heart rate under control.

Box Jump: Smooth and steady singles with little rest between reps. The box is higher, so be careful and jump with everything you have on each rep. No Rebounding!!!

Power Clean and Jerk: The weight is moderate (under 75% of 1RM), and singles are the only pace we want. Try to complete one rep every 8-12 seconds or faster.

Legless Rope Climb: Your arms will be too tight when you get here, so get one rep in early on. Then, try to gauge a pace that avoids muscle failure. It’s better to play it safe and take a little extra rest then rush into the climb and fail.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Test: Split Jerk

10 Sets (1 set every minute on the minute)
1 Split Jerk @5.5/10 RPE
1 Split Jerk @6/10 RPE
1 Split Jerk @6.5/10 RPE
1 Split Jerk @7/10 RPE
1 Split Jerk @7.5/10 RPE
1 Split Jerk @8/10 RPE
1 Split Jerk @8.5/10 RPE
1 Split Jerk @9/10 RPE
1 Split Jerk @9.5/10 RPE
1 Split Jerk @10/10 RPE

*Note: You are only scoring your heaviest lift.

PART B: WOD
3 Sets: (1 set every 8 minutes)
20 GHD Sit Ups/ MB Sit Ups 15/10kg
30 Wall Balls (10/7kg)
400m Run
20m Front Rack Dumbbell Walking Lunge (2×24/16kg)

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: STEADY! All legs grind through these 3 quad/hamstring pumping sets. Use the first set as a tester to see how the legs handle the load. Hold on through the next two sets and then sell out on the final.

How it should Feel: GASSY! Each station should allow you to move nonstop. Keep it controlled, or your legs will give out.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Work nonstop, with a slight pause at the top of each rep for a quick breath. Focus on being Beijing explosive with your arms and legs on each rep.

Wall Balls: We would love for these to be unbroken. Two sets are minimal if needed. Take an extra second before starting. Breathe through the motion and roll the arms out on every rep. Two sets are minimal if needed.

Run: Use the first 50m to recover the legs, then settle into a moderate-steady effort (75%) that doesn’t blow up your legs and lungs. Slow down the final 25-50m to prepare for the lunge.

Double Dumbbell Front Rack Walking Lunge: The weight selected should allow you to go unbroken. However, if breaking into quick 25-ft sections helps, then make the rest quick and move fast.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Power Clean (Test Day)

10 Sets (1 set every minute on the minute)
1 Power Clean @5.5/10 RPE
1 Power Clean @6/10 RPE
1 Power Clean @6.5/10 RPE
1 Power Clean @7/10 RPE
1 Power Clean @7.5/10 RPE
1 Power Clean @8/10 RPE
1 Power Clean @8.5/10 RPE
1 Power Clean @9/10 RPE
1 Power Clean @9.5/10 RPE
1 Power Clean @10/10 RPE

*Note: You are only scoring your heaviest lift.

PART B: WOD

7 Sets (as time allows)
Choose One of the domains: RUN/ ROW or AB
3min EMOM (Every 3min)
Run 300m
Row 350
AB 24/18cal

TARGET SCORE:
Under 1min 30sec for each set
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity

STIMULUS and GOALS
How to Pace: STEADY! We just want you to keep a nice steady pace across all 10 sets here.

How it should Feel: GASSY into CARDIO! It starts off feeling like a nice, sunny day stroll through the park, and then the clouds roll in, and the rain comes pouring down. You have to stay moving and work even when it’s a storm! This will be great conditioning work.

WORKOUT STRATEGY & FLOW
Really focus on using your total body (legs and arms together) while staying upright and controlling your breathing. During the rest, ensure to stand up and get your heart rate under control.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.