Cap: (the site where I pulled from says 20 min is excellent. 35-40 min is good)

7 Handstand Push-ups (20in box)
7 Thrusters (45lb)
7 Knees to Elbow
7 Dead lifts (95lb)
7 Burpees
7 KB Swings (30lb)
7 Pull-ups (kip)

I finished at 34:47

Rope Climb X 3
Box Jump 2mins (50 jumps @ 20" box)
21 Dips
Box Jump 90secs (40 jumps @ 20" box)
15 Dips
Box Jump 60 secs (30 jumps @ 20" box)
12 Dips
Box Jump 30 secs (20 jumps @ 20" box)
9 Dips
Rope Climb X 3

Submit time for completion of entire workout. Ranking requires completion of jumps
on time and at height. CrossFit rope is 13ft.

1) Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized movements
are tough! Make damned sure you warm-up thoroughly with "air squats"
and stretching first.
2) "Power squat":
Lower and rise as quickly as you can while maintaining PERFECT form.
Repeat 20 times.
3) "Bottom to bottom":
Lower to full squat position (thighs parallel to floor), hold for a full ten
seconds, rise and immediately upon full extension of hip and leg return to
bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow":
Take twenty seconds to reach bottom and twenty seconds to reach top
again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at the
instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).

Teams of 3
3 Rounds
30 OH squat
30 Shoulder to OH
30 Back Squat
30 Dead lift
30 Burpee bar hops
Rx 95lbs
(Could not do OH squat with 95,other lifts fine)

A. 2 min max burpees
B. Bench Press/5 strict pullups
5-5-5-5-54-3-2-1-
C. Split Jerk from rack
4-3-3-2-2-1-1-1
D. 6' EMOM Legless Rope Climb
E. 400m run x 3, rest 2:00

A. 49
B. 135-165-185-205-215-225-235-245-255
C. 135-165-185-205-225-245-255 (f)
D. Completed
E. 1:23, 1:27, 1:24

Strict Press
5/3/1
135/145/150x4

"Jackie"
1000m Row
50 Thrusters 45#
30 Pull Ups
8:28

Deadlifts, sit ups, push ups, sprints

Goblet Squats, Overhead lunges, push ups, sit ups

power cleans, pull ups, wall balls

Noon
Weightlifting
Snatch (3x40kg, 3x50kg, 3x60kg, 3x65kg)
1 Clean & 5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
3x5 Single-Leg Hip Thrusts
3x5 Eccentric GHRs