EMOMx12
4 rounds of:
Min 1: 7 Front Squats, (100/70) – (ground)
Min 2: 70 DU
Min 3: 7-10 Strict C2B

10 Press
15 OH Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Conditioning
3 Rounds:
5 Handstand Pushups
10 Power Clean
15 Burpees
20 Kettlebell Swings
25 Wallball Shots

3 rounds for maximum reps of:
Elevated ring rows

Elevate feet and position rings so that at the top of the row your body is parallel to the floor. Post total number of reps for all three rounds.

Run for time

15 X 1 Bench Press @ 85% of last weeks 2 rep max (225#)

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WOD: For Time

-1000 Meter Row
-100 Air Squat

A.
“2015 CrossFit Regionals Event 6″
Five rounds for time of:
Row 25 Calories
16 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups to 4.5″/3″ Deficit

Rest until fully recovered, and then…

Tabata
Slam Ball
Push Press
Sled Drag
Hang Power Clean
Row

Weighted dips 5x5

1 min power snatch 50 kg
15s rest
1 min burpee box over jump
15s rest
1 min sled push
15s rest
1 min ski
90s rest