Pre-WOD
Power Cleans (3-2-1; 3-2-1; 3-2-1)

5 Minutes - 5 HSPU OTMEM

3 RFT:
-10 CTB Pull Ups
-30 Ii Unders (3:1)

Time Remaining: Farmers (70/53)

Metcon:

Tin Man: 5 Rnds: 5 P Cleans (190lbs), 30 DUs, 5 DL (315lbs), 30 DUs

Time - 20:28

Pre WOD:
Choose 1 - back, front or OH squat. 5x5
*choose the one that needs the most technique work.

Back squat (135, 145, 155, 165, 175)

WOD:
3 RFT
50 air squats
7 muscle ups (7 CTB, 7 ring dips)
10 hang clean (135/95)

I think that's the right time...can't remember exactly...

BS 345 PR
DL 425 PR
SP 165

Total: 935

5, 5, ....1 back squat max

CTC Open 2017 - event 3 modified

For Time, CAP 10 min

3 Rounds:
15 breaths HS hold
6 Bar-Over-Burpees (hand-release)
6 Snatch 45/35 kg (anyhow)

Buy out:
60 Double-unders
20 Box jumps

---

Original:

Partner A must wait in HS hold as Partner B completes:
-6 Bar-over-burpees (hand-release)
-6 Snatches 60/40 kg

Both athletes must complete 3 rounds of said movements, after this comes

Buy out:
-60 DU (one completes)
-20 Box jumps (one completes)

Total cap 6 min

Two rounds for time of:
Run 800 meters
30 Pull-ups
50 kg pound Front squat, 30 reps
20 Toes-to-bar
50 pound Power clean, 30 reps

This was my first attempt at Karabel. Mind you I was a bit under the weather, so I went lighter on the weight than I should have.

Strength
100 frog legs (this was more warmup for Karabel than strength).

Karabel
10 rounds of
3 snatch (135,95) I used 75 lbs
15 wall ball (20,14) I used a 10 lb ball

I finished in about 17:39 (I don't recall the exact time, but that sounds pretty close). My hip flexors were toast after this workout. I couldn't walk fully upright for about 2 days even though I was stretching every couple hours.

3 Rounds

Run 400 meters
1 1/2 Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

21-15-9

Db Snatch

Wall Balls

Pullups