3 rounds for quality & minimum rest

5 Hang power clean
10 Frontrack lunges
15 Deadlift

WOD
7min amrap
ring dip ja l-pull up
1 ring dip
1 pull up
2 ring dip
2 pull up
3…
3…

WOD
30 Wallball
20 KBS (24/16kg)
3 rounds for time

1. Bar roll
2. Turkish Sit-ups
3. Sideways ball throw
4. Wheelbarrow
5. Wideways ball throw
6. Plank

45sec work + 15sec change

Legless CrossFit Games 2013 workout

27 thrusters

4 ropes

21 thrusters

3 ropes

15 thrusters

2 ropes

9 thrusters

1 rope

Eazy WOD

substitute rope with rope declines

Thrusters with a stick

WOD 2007 CrossFit Games First WOD ever (katso kuva CrossFit Games 2013 WODit)
row 1000m
5 rounds
25 pullups
7 pushjerks (50kg/30kg)
time cap 25min

For quality: 15-12-9 reps of

weighted box step-up (50cm box, barbell in front rack)
good morning
supine ring row

WOD
2 rounds, for max reps
1 minute thrusters (40% of 1RM)
Rest 1 minute
1 minute pull-ups
Rest 1 minute
1 minute row (calories)
Rest 1 minute
1 minute burpees

kipping hspu progression

21-15-9
clean 60kg/40kg
bar over burpee