EMOM for 10mins of

Snatches x 6 @50/ Bar (Even number) BAR
T2B or K2C x 10 (Odd number)

Rest 2mins

KB Swings x 10 @24/16 (Time 11.35)
Run 100m
KB Swings x 15
Run 200m
KB Swings x 20
Run 300m
Box Jumps x 20
Run 200m
Box Jumps x 15
Run 100m
Box Jumps x 10

15min Amrap

Start @ 3 Reps as below then increase by 3. Eg. 3, 6, 9, 12 etc

Thrusters x 3 @ 40/30kgs (RX)
Burpees x 3
Butterfly sit ups x 3

Score is for Rep level achieved 18 (Thurster 15)

Immediately after 15min amrap run 400m :)

10 MInutes
Odd Minute 20 Double Unders
Even Minute 5 Muscle Up Pulls

Then
30 Toes to Bar
30 Handstand Push Ups
30 Chest to Bar
30 Ring Dips
30 GHD Sit Ups
30 Box Jumps 24"

Thrusters!
5 x 5
120, 140, 165, 175, 185x4

Conditioning WOD:
5RFT
250m Row
20x Russian Twists
20x Kettlebell

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

*4 rounds + 3 pull-ups

CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatches (75/45 lbs)
30 Burpees
30 Snatches (135/75 lbs)
20 Burpees
30 Snatches (165/100 lbs)
10 burpees
As many Snatches as possible (210/120 lbs)

I thought it would be a good idea to pace myself, but I went so slow, I almost ran out of time for the 135's! I was able to get six reps at that weight, and I was pretty happy with that.

I got a couple of no reps for not going all the way down, but I kept plodding along - pretty much right in line with what I was expecting.

Workout of the Day
A.
In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk
This started out as a 1RM Clean & Jerk, but it turned into trying for a 1RM Clean. I got up to 190, but couldn't get 200 up to the rack position.

B.
Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets
I only rested 2 minutes between sets, and I tried all three sets with 115 (so I could at least try to maintain a steady tempo) - I was able to do sets of 10 for each minutes.

Workout of the Day
A.
Three sets of:
Overhead Squat x 8-10 reps @ 20X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
I've never been able to do Weighted Pull-Ups, so I focused my energy on Overhead Squats. I was only able to get up to 95, and I didn't go much further than this, especially given I was trying for 8-10 reps. In this case, I struggled to get 6.

B.
Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (20/12 lbs)
60 Double-Unders
For the Pull-Ups, I used a blue band for assistance, and worked to do all of these unbroken. For the Wall Balls, I tried for sets of 10, and for the Double Unders, I tried for as much consistency as possible.

I think at the most, I got 25 unbroken, but nothing beyond this.

Knowing what was coming for 13.1, I tried doing portions of the workout to see if I could handle 135 after sets of Burpees (and Snatches at lower weights). I was able to get a few reps at that weight, and for fun I tried (and got) a new PR of 145 on the Snatch.

For sets, I alternated between 10 Burpees and 10 Snatches at 75 for four sets, then I attempted 135 for a couple of reps. Definitely tough, but doable.