Emom 30
1. 12 x ohs (40/25 kg)
2. 3 x clean (90/60 kg)
3. Rest

Workout 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target for men and 14lbs to 9″ target for women
90 Double-unders
30 Muscle-ups

I only completed the wall balls in the allotted time. I actually finished the wall balls in 11:51, but didn't start the double unders. Marking this as a PR as this is my second time doing "Diane" and I was impressed I could do it that "quickly". My first attempt was with a 14 lb ball - got it underder 10 minutes.

160 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 35 (singles)

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x75-80 % / "1 reps in the tank"
- New set every 3 minutes
- 55 55 57.5 57.5

B. Clean pulls with 2 s. pause below the knee
3x3x95-100% of your clean 1 RM
- 90 s. Rest between sets
- 70 kg

B. Split jerk > push jerk
4x3
"1 reps in the tank"
- New set every 3 minutes
- 55 55 57.5 57.5

3.Conditioning
Barbell cycling efficiency
AMRAP10 for quality:
8 Power snatch 45/30 kg > 25 kg
8 Bar facing burpees
Reps: 6 rounds + 4 snatch

4.Core and shoulder health
- Not done

CrossFit Games Open Workout 13.5:

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Another DNS, 65# is still on the heavy side, though still slightly doable. But with my ribs still hurting, and left wrist acting up again, I'm out.

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps (scaled to 45lbs)
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Think I actually did another round of snatches but at 45 lbs... With 3 burpees

Rest day

A,
Clean & Jerk 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
50 Dumbbell Burpee + Power Clean + Push Press @22,5/15kgx2

Every 1 min (starting at 0:00) complete:
3 Ring Muscle-ups

Goal: sub 12 mins

C,
3 rounds for quality of:
10 Strict Toes-to-bars
10 Seated Barbell Good Mornings, pick load
Barbell Back Rack Hold, pick load, 20 secs
Rest 1:30

7-10 Strict Toes-to-bars
Seated Barbell Good Mornings- moderate load
Barbell Back Rack Holds- heavy load, try close to your 1RM Back Squat

155 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1 + 4x2

2.Squats
A. Back squat
6x70% - 62.5
6x80% - 72.5
3x90% - 80
2x95% - 85

B. Front squat
6x65% - 52.5
6x75% - 60
6x80% - 65
New set every 3 minutes through the whole squat session

3.Aerobic work
Easy bike for 30 min
2.27/1000 m, 12250 m

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

WRK(24)
WRK 5:00 REST 1:00 x4
3 ring row or db upright row(tempo 2-2-2-2)
two seconds up-two seconds hold at top-two seconds down-two seconds hold at bottom
6 kettlebell/dumbbell straight leg deadlift
12 sit ups
24 plyo jumps

Finisher
50 round the world
1:00 hamstring stretch