30 rounds for time

3 Burpees
2 power Cleans @60/45
1 ring MU

-rest 5min-

20 Rounds for time

3 Burpee box jumps
2 Thrusters @ 45/30kg
1 strict hspu

• rest 5 min-

10 rounds for time

3 box jumps
2 Snatches @ 60/45kg
1 BMU

EMOM 15' OF:
1) 12/10 CAL ROW OR 10/7 CAL BIKE
2) 4 MAN MAKER 2× 22.5/15 15/10
3) 12/10 BOX JUMP OVER

A,
3 rounds for time of:
20/17 Bike Calories
10 Hang Power Cleans@84/57kg

Goal: sub 8 mins

B,
For quality:
3x5 L/5 R Tempo Bulgarian Split Squats
3x6 Tempo Inverted Rows
3x5 L/5 R Tempo Single Arm Dumbbell Bench Press, pick load

Tempo Bulgarian Split Squats- 3 secs down and 3 secs up
Tempo Inverted Rows- 3 secs down and 3 secs up
10 Tempo Single Arm Dumbbell Bench Press- 3 secs down and 3 secs up (one arm holds at top of the movement while the other works- complete all reps before switching sides)

Complete all sets at RPE of 7/10.

For time:
20 Cal row
20 Front squats 75/55#
20 Box jumps 24/20
18 Cal row
18 Front squats 75/55#
18 Box jumps 24/20
16 Cal row
16 Front squats 75/55#
16 Box jumps 24/20.......
Continues going down 2 reps til you finish all 2 reps

*30 min time cap

A
B
C
D
E

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. Every 2 min x 4
4 TNG clean
x 75-80 % - 52.5 kg

B. Jerk
Every 90 s. x 4
4 TNG push jerk
x 75-80 % - 50 kg

3.Metcon
Intervals
21 cal AB
21 Bar facing burpee
Rest 60s
15 cal AB
15 Bar facing burpee
Rest 60s
12 cal AB
12 Bar facing burpee
Rest 60s
9 cal AB
9 Bar facing burpee
Times: 2.51, 1.56, 1.29, 1.02

4.Core
- Not done

Deadlift 3 RM, then 3x3 @ 90%

A,
Week 1

Hang Snatch : 3-3-3-3

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

B,
CrossFit Games Open 14.4
As many reps as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls @9/6kg
30 Cleans @61/43kg
20 Muscle-ups

C,
3 rounds for quality of:
10 Wall Planks
20 Side Plank + Reach Throughs
10 Bent Over Flies, pick load
Rest 1:30

Bike or row
1:00 easy
0:30 moderate pace
0:15 fast pace
X 2

Core strength
Every 3:00 x 5
20 v ups or leg raises
1:00 plank

*finish plank by 2:30 to give yourself 0:30 rest between rounds.

A,
For time:
15 Deadlifts @142/102kg
15 Ring Muscle-ups
Run, 400 m
12 Deadlifts
12 Ring Muscle-ups
Run, 400 m
9 Deadlifts
9 Ring Muscle-ups
Run, 400 m

Goal: sub 14 mins

B,
Each for distance:
Ruck: 1x 40 mins

Specify load in notes.

C,
Post workout
Hip Extensions 3x15

Rest as needed between sets.