3 rnds
250m row
10 bulgarian split squat
10 scpa pull ups
10 snap push ups
1st round 10 v ups
2nd round banded c2b
3rd round banded bar MU

All for time:
3 rounds of:
2 x 25-ft dumbbell walking lunge (hang position)
20 toes-to-bars
Immediately followed by: 2 rounds of:
2 x 25-ft dumbbell walking lunge (rack position)
15 chest-to-bar pull-ups
Immediately followed by:
2 x 25-ft dumbbell walking lunge (overhead position)
10 bar muscle-ups
♀ 2 x 35-lb dumbbells ♂ 2 x 50-lb dumbbells
Time cap: 20 minutes

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https://games-assets.crossfit.com/CFG23QF_AG_Scorecard_T1_V5.pdf

3 Rounds For Time:

21 Toes To Bar
15 Strict Ring Dips
9 D-Ball To Shoulder 60/40kg

TC 15

10 Rounds
4 Min Erg
1 Min 5 Strict Pull ups + 10 Bicep Curls
*You can split 4 min erg 2 min Row + 2 Min Bike or Mix it up

4x6
Rest 2min...

3 rounds for time of:

• Row 500 meters
• 21 burpees
• Run 400 meters

Clean & Jerk
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
- 4 week cycle, day 1
- no fails, choose weight per previous 1 rm + 3-5kg
- no tng, lift every lift like it is the first one
- rest 2 min b/w
- Wendler 5,3,1

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Snatch
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
- 4 week cycle, day 1
- no fails, choose weight per previous 1 rm + 3-5kg
- no tng, lift every lift like it is the first one
- rest 2 min b/w
- Wendler 5,3,1

21-15-9

Dead lifts
Handstand pushups

1:00 Pass Trough
1:00 Active Spiderman
7+7 Windmill
15 Pull Apart
7+7 Windmill
1:00 Banded Lat Stretch ( each )
1:00 Banded Triceps Stretch ( each )
5:00 Cardio

AMRAP 12
20 burpee to target
40 air squats
20 DU / 50 SU

-rest 3min

3 rounds FT:
15 t2b
15 shoulder to overhead @40/30kg