Ten 1-minute rounds of

• 60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
• 3 deadlifts
• Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 205 lb ♂ 315 lb

10 rounds, each for time of
Swim 50 yards
Rest 1 minute

OR

10 rounds, each for time of
200-m sprint
Rest 1 minute

4 Gian Sets x Every 3:00

10 Straight Leg Deadlift w/ KB´s
6 - 10 Stiff Leg Raise

For Total Load:
5 Sets of 3

*Aim to increase weights from 6.14.22
*Hit clock icon to view previous scores 

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 row or air bike
10 scap pull ups
8 kip to swings
6 inch worm with push to strict pull up / jumping pull ups
6+6 single arm db thruster
12 hollow rocks

3-4 Sets:
A. 8-12 Dumbbell Chest Fly
B. Reverse Hyperextension Hold (To Failure)
C. 8-12 Triceps Kickback

*Repeat from 7.16.22 

A,
3-Position Power Snatch 2-2-1-1-1

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

High Hang + Hang + Floor
2 sets of 2x(1+1+1+1)
3 sets of 1x(1+1+1+1)

Use 60% 1RM for the sets of 2 and 65% 1RM for the singles.

B,
CrossFit Games Open 21.2
TBA

C,
3 rounds for quality of:
10 W-Y Negatives
10 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs

Rest as needed between each round.

A,
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]

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

3 sec pause in the receiving position of the snatch.

B,
4 rounds for time of:
10 L/10 R Single Arm Kettlebell Cleans @24/16kg
35 Double Unders
10 L/10 R Kettlebell Front Rack Lunges
35 Double Unders

Goal: Sub 15 min

C,
Bike Erg Calorie: 4 x 4 mins / 1 min

4 mins of work followed by 1 min of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Goal is max calories accumulated across all 4 min intervals.

Deadlift on a plate 8-8-6-6 reps

WOD
every 2min. for 14 min.
6+6 KB/DB push press
10-20 burpee