E90s x5:
6 push up
9 box get up
18 kbs

Week 1.
3x15 reps.
90-180sec rest between sets

BikeErg intervals

8:00 Moderate
-into-
8 Rounds
1:00 Standing Bike
1:00 Easy Bike
-into-
5:00 Moderate
-into
5 Rounds
1:00 Standing Bike
1:00 Easy Bike
-into-
3:00 Easy
Total 42min

RDL 3x6 @60%

EMOM 12

1 minute : 4 High Hang Power Clean
2 minute : 3 Hang Power Clean ( above knee )
3 minute : 2 Power Clean

Build in weight each round

Empty barbell primer
3 x 3 muscle clean

2 cleans & 1 jerk
1 @ 60% of max clean & jerk
1 @ 70%
1 @ 75%
2 @ 80%

Behind the neck push press
3 @ 60% of max push press
3 @ 65%
2 @ 70%
2 @ 70%

Back squat
4 @ 60% of max back squat
4 @ 70%
2 x 4 @ 75%
2 x 3 @ 80%

3 sets
prone external shoulder rotations x 10 reps
Incline bicep curl x 10 reps
single arm overhead tricep extension x 10 reps ew

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.

Build In 20 minutes 1 RM