DU x100
Back squat x100 (35kg /20kg)
Run 450m

AMRAP (As Many As Possible)
in 12′ of:
3 Strict Pull Ups
7 Kipping Pull Ups
11 Butterfly Pull Ups
*After Each Round 50 Double Unders

AMRAP (As Many Rounds As Possible)
in 20′ of
400m Run
Max Pull Ups

For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups

130 min

1.Skill
A. HSW practice for 15 min
B. BMU practice for 25 min
5 x 2 reps

2.Weightlifting
A. Clean from blocks (knee) + Jerk – (9 to 12) x (2+1) x 65-80%.

B. Power snatch – 2 sets TnG, then 2 sets DnG x (3 to 5 reps/set) @ 70-75%, rest 2-3m between sets.
25 30 35 35 kg

3.SPP
A. Wall ball – How many sets of 30 UB wall balls @ 9/6kg (20/14lbs) can you do in a 6-minute window?
Result: 3 sets

4.SPP (Conditioning)
A. CrossFit Games Open 15.1
9-minute AMRAP
15 Toes to bar
10 Deadlift @ 52.5/35kg (115/75lbs)
5 Power snatch @ 52.5/35kg (115/75lbs)
Result: 3 rounds
174/183

5.Cool down
5 min AB + TF

AFAP (As Fast As Possible)
3 round for time of:
400m Run
8 Clusters 50/35kg
16 Hand Release Push Ups

For Time :
21.15.09
► HSPU
► Dips
► Push Up

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

• TRX Neutral Grip Row
• Wide Push Up
• TRX Sup Grip Row
• Regular Push up
• TRX Pronated Grip Row
• Narrow Push up and as a break speed squats

10,11,12,13...
10 min cap AMRAP

Front Squat

WOD:
100 Squats
75 Situps
50 DB Swings
25 Burpees
800M Run