40 minute ladder:
3 med ball cleans 9/6 kg
6 sit ups
150 m row or bike 300 m
6 med ball cleans 9/6 kg
9 sit ups
300 m row or bike 600 m
…

Double KB
10-8-6-4-2
box pistol squat
single leg RDL
split squat
10-8-6-4-2
press
gorrila row
floor press

Wod
Amrap 10’
1-2-3-4….
dead clean
drop clean
front squat
KB push-up

@double 24/16

Row 10 x 500m with 1min rest.
- Try and hold your intended 2K split time pace
– so if you’re shooting for a 7min 2K, you need to hit 1min 45 sec.
- On the last round go all out.

5 Giant Sets:

5 Shoulder Press
5 - 8 Strict Pull Ups.

Every 4:00

20 min amrap

• 1 min Erg @85%
• 1/2/3/4/5…. Hang clean and jerks 2x17.5 kg DB
• 2/4/6/8/10…. Reverse lunges w. Dumbells

300
5.45

Every 1:30 x 6 (9 mins):
1 Power Snatch @70-80% 1RM

Every 1:30 x 8 (12 mins)
6-6-6-6-4-4-4-4 Snatch Grip Push Press
- Start @60% of Snatch 1RM and build over the 8 sets.

For time

• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders
• 15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap 12 minutes

Visit the CrossFit Games website for all versions of the workout.

"The bear complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press