A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

B.
For time:
50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar

Max efforts of:
1min Box Jumps
rest 45sec
1min HR Pushups
rest 45sec
1min ME Situps
rest 45sec
1min KB Snatches 24/16kg

8 Total Rounds for total time of:
2 Rounds of
4x10m Run + 3 Burpee
then:
alternering rounds
even: 8 Wall Balls
odd: 8 Toes-to-bar
(rest 30sec between rounds)

AMRAP (As Many Rounds As Possible) in 15 minutes of
30 Ab Mat Sit Ups
20 Overhead Squats 42,5/30kg
30 Ab Mat Sit Ups
20 Power Snatches 42,5/30kg

CrossFit Open 13.1
Complete as many reps as possible in 5min of:
Squat clean & Jerk 75/50kg

A. Take 10min to practise Jerk footwork and Jerk technique drills

B. Every 2min for 20min (10 sets) of:

Clean & Jerk x 1.1
(Rest 10s between singles)
Suggested loading per set (by %)
60,65,70,75,80,85,85,90,90,90+

Every 8min for 32min (4 sets)
Complete the following as quickly as possible:
Row 500m
Run 400m
30 Push ups

For time
10000m roing

For time:
15 Shoulder to Overhead (50% of 1RM Jerk)
100 Double Unders
15 STOH
30 Wall Ball
15 STOH
40 Overhead Weighted Lunges (20/15kg plate)

AFAP (As Fast As Possible)
3 rounds for time of:
100 Air Squats
50 burpees
25 Clean & Jerks 30/20kg