A.

Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups OR L-Sit Dumbbell Press

B.

Every 2 minutes, for 18 minutes of:
Station 1 - Barbell Hip Thrust x 6 reps @ 21X1
Station 2 - Band Pull-Aparts x 30 reps @ 1010
Station 3 - L-Sit x 60 seconds (accumulated time).

Every 5 minutes, complete the following in teams of two for times:
*Station 1 - 800 Meter Relay Run (400m each)
*Station 2 - 1000 Meter Relay Row or Ski Erg (500m each)
*Station 3 - 800 Meter Relay Run (400m each)
*Station 4 - 100 Meters of Walking Lunges with Kettlebell (24/16 kg KB - partition between partners as needed)
*Station 5 - 800 Meter Relay Run (400m each)
*Station 6 - 80 Burpee Broad Jumps (3' Minimum - alternate every jump)
*Station 7 - 800 Meter Relay Run (400m each)
*Station 8 - 1000 Meter Relay Row or Ski Erg (500m each)

A.

Every 2 minutes, for 16 minutes:
Back Squat
*Set 1 - 5 reps @ 70-74% of 1-RM
*Set 2 - 5 reps @ 75-79%
*Set 3 - 3 reps @ 80-84%
*Set 4 - 2 reps @ 85-89%
*Set 5 - 2 reps @ 90-94%
*Sets 6-8 - 1 rep @ 95+%

B.

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Machine Calories
20 Alternating Pistols OR Alternating Cossack Squats
10 Toes to Bar

Teams of two complete the following for time:
*Station 1 - 800 Meter Run and 1000/800 Meter Row
*Station 2 - 800 Meter Run and 40 Burpee Box Jump-Overs
*Station 3 - 800 Meter Run and 50/40 Calories of Assault Bike
*Station 4 - 800 Meter Run and 75 Wall Ball Shots

Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.

A.
Five sets of:
Deadlift x 6-8 reps @ 21X1
Rest as needed

A good goal for loading would be 65-70% of your 1-RM Deadlift.

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry (55/35 lbs)
100-Meter Farmer’s Carry (55/35 lbs)

A.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders

A.

Five sets of:
Back Squat x 2 reps @ 90+%
Rest 2 minutes

B.

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs) OR Kettlebell Front Squats
25 Burpee Box Jump-Overs (24"/20")

Barbell should start from the ground.

A.

Every 2 minutes, for 20 minutes:
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

B.

Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups OR Max Reps of Dumbbell Push Press

Rest 2 minutes, and repeat for a total of three (3) sets.

A.

Every 2 minutes, for 12 minutes:

Power Clean + Clean

B.

Every 6 minutes, for 30 minutes for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs)

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups OR 20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00...

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Alternating Dumbbell Snatches (50/35 lbs)

A.

Every 2 minutes, for 14 minutes:
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 - 6 reps @ 80-85%
*Set 7 - 8-10 reps @ 70-75%

B.

Complete as many rounds and reps as possible in 8 minutes of:
1 Thruster (115/75 lbs)
2 Toes to Bar
2 Thrusters
4 Toes to Bar
3 Thrusters
6 Toes to Bar
4 Thrusters
8 Toes to Bar
...and so on, following the pattern for 8 minutes.

A.

Ten sets of:
Power Clean + Hang Clean

*Sets 1-3 @ 60-70% of 1-RM Clean
*Sets 4-6 @ 70-80%
*Sets 7-10 @ 80-85%

B.

Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR...

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Back Squats (155/105 lbs)
800 Meter Run
40 Burpee Broad Jumps (3' minimum)
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run

Time Cap = 40:00

A.

Every 3 minutes, for 18 minutes:
Bench Press
*Set 1 - 5 reps @ 80-85%
*Set 2 - 3 reps @ 85-90%
*Set 3 - 2 reps @ 90%
*Set 4 - 3 reps @ 85-90%
*Set 5 - 8 reps @ 75-80%
*Set 6 - 8 reps @ 75-80%

B.

Five rounds for time of:
6 Hang Power Cleans (115/75 lbs)
9 Strict Handstand Push-Ups
12 Push Presses (115/75 lbs)

A.

Every 90 seconds, for 18 minutes of:
Station 1 - Romanian Deadlift x 8-10 reps @ 40X1
Station 2 - Dumbbell Alternating Reverse Lunges x 10 reps each leg
Station 3 - Hollow Body Hold x 45-60 seconds
Station 4 - Banded Palloff Hold x 30 seconds each side

B.

Three rounds for time of:
20/15 Machine Calories
10 Dumbbell Devil's Presses (50/35 lbs) (OR 25 Kettlebell Swings)

In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00...

In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (55/35 lbs)
10 Toes to Bar

“CrossFit Open Event 22.3”
For time:
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lbs)
18 Chest-to-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lbs)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85 lbs)

Time Cap = 12:00 minutes

Every 90 seconds, for 30 minutes for max reps of:
Station 1 - 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Double-Unders
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike (calories)

A.

Every 3 minutes, for 18 minutes of:
2 Power Cleans + 2 Cleans + 2 Front Squats

Start at 55-60% of your 1-RM Power Clean and build from there.

B.

Every 4 minutes, for 16 minutes for times of:
20/15 Calories of Assault Bike
10 Bar-Facing Burpees
5 Cleans (185/125 lbs)

A.

Complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Push-Ups
10 Strict Pull-Ups

B.

Three sets of:
45-60 second Dead Hang from the Pull-Up Bar
Immediately followed by…
100 Foot HEAVY Farmer Carry
Rest 60 seconds