10min AMRAP:

• DU's

Every minute: 5 target burpees (target 6 inches above reach). Start the workout with burpees.

Let's remember where we came from and watch a documentary about creating the ultimate test of fitness, the CrossFit Games:

Build in 22 Minutes 5RM ( Deadstop, Cannot drop barbell btw reps )

Metcon (time)

50-40-30-20-10 reps for time of:
Medball cleans 20/14
Double unders
Sit-ups

Timecap: 25 minutes

Accessory:

3 Rounds of:
15 Supine ring-rows
15 Ring push-ups

Then

3 Rounds of:
20 JM press
20 Band pull-aparts

Rest as needed between rounds.

Emom 35:

1. 15 Biceps Curls w/ 2 x Dumbbells
2. 200m jog
3. 10 Hanging leg raises
4. 15 push ups
5. 15 Strict Press w/ 2 x Dumbbells
6. 20 abmat situps
7. Rest

S1:
Kahap
Use band for push ups
Knee touch or anchored situps

4-4-2-2 deadlift
- increase the weights in every set, last set of two should be near max effort

10 Rounds of
3 Snatches 60/40Kg
15 Wall Ball

12 minute AMRAP of:
25 x American Swing
10 x Barbell Step Up (back rack, 5 each leg) @ 45/51cm box.
5 x Ring Muscle Up

Record loads, scaling and other thoughts.

8 power snatch
8 bar over burpee

Hang Squat Clean + Front Squat + Split Jerk

3 x (1+1+1) x 110% (SP)
3 x (1+1+1) x 120% (SP)
3 x (1+1+1) x 125 - 130% (SP)

SO 1:45