0:00-10:00

1 mile run (2k row/1,800m) (100/75 cal bike)

Max clean and jerks 135/95 Rest 3 min (10:00-13:00)

10:00-17:00

800 m run (1k row/900m) (50/35 cal bike)

Max Power Snatches (115/75)

Rest 3 min (17:00-20:00)

20:00-24:00

400 m run (500m/450m) (25/18 cal bike)

Max Thrusters (95/65)

A.

Take 20 minutes to build to today's 1-RM Snatch

B.

Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")

A.

Every 2 minutes, for 30 minutes:
Station 1 - 400/300 Meter Row
Station 2 - 30 Ring Dips
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 30 Toes to Bar
Station 5 - 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

B.

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

A.

Every 2 minutes, for 14 minutes:
Back Squat
*Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat
*Sets 5-7 = 3 reps @ 85%

B.

Every 4 minutes, for 16 minutes for max calories of:
90 Seconds of Assault Bike
60 Double-Unders OR 30 Air Squats

A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Burpee Box Jump-Overs (24″/20″)

A.
Take 20 minutes to build to today’s 1-RM Clean

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)

OR

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
V-Ups

Complete as many rounds and reps as possible in 8 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats

Rest 2 minutes, and when the running clock reaches 10:00...

Complete as many rounds and reps as possible in 8 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil's Presses

Rest 2 minutes, and when the running clock reaches 20:00...

Complete as many rounds and reps as possible in 8 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses

A.

Every 2 minutes, for 20 minutes:
Hang Clean + Clean

B.

For time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (115/75 lbs)

Every 90 seconds, for 30 minutes:
Station 1 - 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 - 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 - 12 Burpee Box Jump-Overs (24"/20")
Station 4 - 200 Meter Run

A.

Every 3 minutes, for 15 minutes:

Shoulder Press x 3-5 reps @ 20X1

B.

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

A.

Every 2 minutes, for 20 minutes:

Hang Snatch + Snatch

B.

Every 10 minutes, for 30 minutes for times:

500 Meter Row

400 Meter Run

50 Wall Ball Shots (20/14 lbs)

A.

For time:
1000 Meter Row 

immediately followed by...

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by...

800 Meter Run

B.

Two sets of:
Bulgarian Split Squat x 20 reps

Banded Hip Bridges x 30 reps
Rest 60 seconds between legs, and 2-3 minutes between sets

Three rounds for time of:

800 Meter Run (1000 Meter Row,45/32 Calorie Bike, 700 Meter Ski)

Three rounds of:

3 Power Cleans (155/105 lbs)

6 Handstand Push-Ups (seated strict dB press)

9 Wall Ball Shots

A.

Every 2:30, for 15 minutes:
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%

B.

Three rounds for time of:
21 Thrusters (95/65 lbs)
21 Toes-to-Bar

Four sets for max calories/reps of:
90 seconds of Machine Calories
Rest 30 seconds
90 seconds of Devil's Presses (50/35 lbs)
Rest 30 seconds
90 seconds of Machine Calories
Rest 30 seconds
90 seconds of Strict Pull-Ups
Rest 30 seconds

A.

Take 20 minutes to build to today's 2-RM Bench Press

B.

Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Ring/Bar Dips or Push-Ups

A.

Every 2 minutes, for 16 minutes of:
Slow Pull Snatch + Snatch
(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)

*Sets 1-2 - @ 70-75% of 1-RM Snatch
*Sets 3-4 - @ 75-80% of 1-RM Snatch
*Sets 5-6 - @ 80-85% of 1-RM Snatch
*Sets 7-8 - @ 85+% of 1-RM Snatch

B.

Every 6 minutes, for 18 minutes for times:
400 Meter Run
40 Double-Unders
10 Overhead Squats (155/105 lbs)

A.

Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

OR

Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Tempo Push-Ups
8 Strict Pull-Ups
16 Kettlebell Swings

B.

Three sets of:
Barbell Hip Thrusts x 8-10 @20X1
Russian Step-Ups x 10 reps each leg
Hollow Body Hold x 45-60 seconds

For Time:

Buy in:

400 m run (500/450 m row)

30/24 cal row (20/15 cal assault bike)

200 m weighted run

20 DB squats

Right into 5 rounds:

12 thrusters (75/55) (db option: 50/35)”-6 per side)

9 power snatch

7 burpees over the bar

Cash out:

400 m run (500/450 m row)

30/24 cal row (20/15 cal assault bike)

200 m weighted run

20 DB squats

A.

Every 2 minutes, for 16 minutes of:

Clean x 1.1
(rest 5-10 seconds between singles)

Build over the course of eight sets to today's heavy double.

B.

Complete rounds of 21, 15 and 9 reps for time of:
Power Cleans (135/95 lbs)
Chest-to-Bar Pull-Ups