CrossFit
5 rounds for load:
1 Power Clean + Hang Clean + 1 Front Squat
(make consistent increases)
AMRAP 10:00
10 Box Jumps 24/20
10 Kettlebell High Pull 53/35
10 Hand Release Push-ups
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Competitor 1
For total reps:
Every 1:00 for 10:00
Ring Muscle-ups
(choose reps prior to start. unbroken)
AMRAP 7:00
7 Toes to Bar
7 Box Jumps 24/20
7 Ring Dips
5 rounds for time:
200m Run
1 Rope Climb
15 Burpees to a plate
1 Rope Climb
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Competitor 2
10 rounds for time:
1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip
(each round must be unbroken)
For total reps: (rest 2:00 between AMRAPs)
AMRAP 6:00
800m Run
30 Unbroken Double Unders
Max Rope Climbs
AMRAP 6:00
800m Run
30 Unbroken Double unders
Max Ring Muscle-ups
AMRAP 6:00
800m Run
30 Unbroken Double Unders
Max Rope Climbs
AMRAP 6:00
800m Run
30 Unbroken Double unders
Max Ring Muscle-ups
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Weightlifting
Pause Clean + Clean
Work up to heavy 1+1
-then-
3x (1+1) @ -10%
Clean Pull
110% 4×3
Front Squat
80% 3×5
85% 2×4
Abmat Situps
AMRAP 1:30
Face Pulls
4×10 -choose weight-
