Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 45-55% of 1RM Snatch
youtu.be/GTj9pliPP8E

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1.1 reps @ 54-59%
Set 2 - 1.1.1 reps @ 59-64%
Set 3 - 1.1 reps @ 64-69%
Set 4 - 1.1 reps @ 69-74%
Set 5 - 1 rep @ 74-79%
Set 6 - 1 rep @ 74-79%

Followed by...

Every 2:30, for 5 minutes (2 sets of):
Snatch Lift-Off + Hang Snatch High Pull + Reset + Snatch High Pull @ 80+%
youtu.be/RpoTmcGlaSw
Pause for 2 seconds a the knees on the liftoff.

B.

Every 4 minutes, for 16 minutes (4 sets of):
12/9 Calorie Echo/Assault Bike
12 Line Facing Burpees
12/9 Calorie Echo/Assault Bike

Rollover counts towards the second bike. So, you just have to end at 24/18 total calories between the two efforts. You do have to stop biking once it hits the initial 12/9 though.

Goal = < 1:20-1:35
Round Cap = 2:00

Adjust the bike calories to something that can be completed in under 45 seconds on the initial bike each round.

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 3-4 Ring Swings + 1-2 Pop Swings
youtube.com/watch?v=bRWkpoiGns8&t=75s
youtube.com/watch?v=oaIGWljKqHc&t=8s
Station 2: 3-4 Muscle Up Transition on Low Rings (option to put feet on box)
youtube.com/watch?v=dtnwemhWoek

Followed by...

Three sets of:
15 Second Dip Support Hold
youtube.com/watch?v=aSYPUAjAKhw
Rest 15 seconds
15 Second Catch Position Hold
youtube.com/watch?v=0OfFUKKrNms
Rest 15 seconds

B.

"Later Lats"

For time:
30 Pull-Ups (see below)
15 Squat Cleans (185/125lbs)
30 Pull-Ups (see below)

Goal = < 8 minutes
Time Cap = 12 minutes

Rx+ Weights:
205/135lbs

Rx+ Movement Options:
30 Chest to Bar Pull-Ups
10 Ring Muscle Ups
10 Bar Muscle Ups

Every 2 minutes, for 12 minutes (6 sets of):
Push Press

Set 1 - 3 @ 60%
Set 2 - 3 @ 65%
Set 3 - 3 @ 70%
Set 4 - 3 @ 70-75%
Set 5 - 3 @ 70-75%
Set 6 - Max Reps @ 60% (record in comments)

B.

Every 3 minutes, for 24 minutes (4 sets of):
Station 1: 50 Double Unders + 250-300 Foot Shuttle Run or 20-25/15-20 Calorie Row
Station 2: 100 Foot Farmer Carry (70/50lbs) + 20-25/15-20 Calorie Assault Bike

Deadlift
Set 1 - 2 @ 60-65%
Set 2 - 2 @ 65-70%
Set 3 - 2 @ 70-75%
Set 4 - 2 @ 75%
Set 5 - 2 @ 75-80%
Set 6 - 2 @ 80%
Set 7 - 2 @ 80-83%
Rest 2 minutes between all sets.

B.

Against a 20 minute clock, perform as many cals as possible of:
60 Toes to Bar
10 Box Jump Overs (24/20" - step down)

40 Hang Power Cleans (95/65lbs)
10 Box Jump Overs (24/20" - step down)

20 Thrusters (95/65lbs)
10 Box Jump Overs (24/20" - step down)

10 Wall Walks
10 Box Jump Overs (24/20" - step down)

Max Calorie Row in the remaining time.

Please adjust the repetitions and based on the following criteria:
-If you cannot perform at least 10 Toes to Bar in a row, reduce the reps.
-If you cannot perform at least 10 Hang Power Cleans and/or Thrusters in a row, reduce the loading.

Goal = >2 Minutes of Rowing

In teams of 2 perform the following AMRAP's in a you go/I go style:

Complete as many rounds and reps as possible in 12 minutes of:
15 Wall Ball Shots (20/14lbs to 10/9')
10 Alternating Dumbbell Snatches (50/35lbs)

1 works while 1 rests, then switch

At the 12:00 mark, rest 3 minutes, then...

Complete as many rounds and reps as possible in 12 minutes of:
10/7 Calorie Echo/Assault Bike
20 Single Arm Push Press (10 each arm - 50/35lbs)

1 works while 1 rests, then switch

At the 27:00 mark, rest 3 minutes, then...

Complete as many rounds and reps as possible in 12 minutes of:
15 Feet Anchored Sit-Ups
25 Foot Farmer Hold Walking Lunge (50/35lbs)

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 8-12 Tempo Dumbbell Bench Press @ 21X1 (record load)
Station 2: 8-10 Tempo Goblet Hold Good Mornings @ 1111
youtube.com/watch?v=garlftcDXsM
Station 3: 60 Second Bike or Row @ Zone 2 Pace
Station 4: 10-12 Paloff Rotations (each direction)
youtu.be/WpE8As2K9EM
Station 5: 60 Second Bike or Row @ Zone 2 Pace

Rest 5 minutes, then, at the 25:00 mark...

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 6-8 Strict Handstand Push-Ups OR 10-12 Push-Ups
Station 2: 12-15 Russian Kettlebell Swings (record load)
Station 3: 60 Second Bike or Row @ Zone 2 Pace
Station 4: 50 Foot Banded Suitcase Carry (each side)
youtube.com/shorts/261_kNrB-v8 (just one kb)
Station 5: 60 Second Bike or Row @ Zone 2 Pace

Three sets of:
1 Tempo Front Squat @ 3211 + 4 Front Squats (no tempo)
Rest 2-3 minutes between sets

Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

"CrossFit Open 17.5"
Ten rounds for time of:
9 Thrusters (95/65lbs)
35 Double Unders

Goal = < 12 minutes
Cap = 15 Minutes

Strict Press
Set 1 - 3 reps @ 64-69%
Set 2 - 3 reps @ 69-74%
Set 3 - 2 reps @ 74-79%
Set 4 - 2 reps @ 74-79%
Set 5 - Max reps @ 55-60%
Set 6 - Max reps @ 50-55%

Rest 2 minutes between sets

B.

Every 2:30, for 20 minutes (4 sets of each):
Station 1: 400 Meter Run
Station 2: 500/450 Meter Row

Goal = 2 minutes or less per station, adjust distances accordingly.

Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 40-50% of 1RM Snatch
youtu.be/GTj9pliPP8E

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1.1 reps @ 50-55%
Set 2 - 1.1.1 reps @ 55-60%
Set 3 - 1.1 reps @ 60-65%
Set 4 - 1.1 reps @ 65-70%
Set 5 - 1 rep @ 70-75%
Set 6 - 1 rep @ 70-75%

Followed by...

Every 2:30, for 5 minutes (2 sets of):
Snatch Lift-Off + Hang Snatch High Pull + Reset + Snatch High Pull @ 75+%
youtu.be/RpoTmcGlaSw
Pause for 2 seconds a the knees on the liftoff.

B.

For time:
15 Deadlifts (225/155lbs)
30 Toes to Bar
15 Deadlifts (225/155lbs)

Rx+ Loading:
275/185lbs

Goal = < 5 minutes
Cap = 7 minutes

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 3 Scap Pull-Ups + 2 Strict Pull-Ups + 1 Kipping Pull-Up
Station 2: 20-30 Second Nose to Wall Handstand Hold

Followed by...

Every minute, on the minute, for 5 minutes (5 sets of):
Gymnastics Pulling of Choice x 2-10 reps (capped at 30 seconds of work)

Options in order of preference for pulling movement:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Pullovers

Perform the same variation that you performed on September 4th.

B.

Every 3 minutes, for 15 minutes (5 sets of):
9/6 Calorie Assault Bike
9 Burpees to a Plate
9/6 Calorie Assault Bike

Rollover counts towards the second bike. So, you just have to end at 18/12 total calories between the two efforts. You do have to stop biking once it hits the initial 9/6 though.

Goal = < 75 seconds
Round Cap = 90 Seconds

Adjust the bike calories to something that can be completed in under 30 seconds.

In Teams of 2:
For time:
800 Meter Run
60 Toes to Bar
50 Bar Facing Burpees
40 Shoulder to Overhead (115/85lbs)
800 Meter Run
40 Shoulder to Overhead (115/85lbs)
50 Bar Facing Burpees
60 Toes to Bar
800 Meter Run

Goal = < 30 minutes
Cap = 35 Minutes

Run together but split all other reps however between the two partners.

Take 15 minutes to build to today's heavy, but technically sound, 1-RM Power Jerk

Suggested loading:

Set 1 - 3 @ 60%
Set 2 - 2 @ 70%
Set 3 - 1 @ 75-80%
Set 4 - 1 @ 80-85%
Set 5 - 1 @ 85-90%
Set 6 - 1 @ 90+%
Set 7 - 1 @ 90+%

Rest 2 minutes between all sets.

B.

Rx Version:
Complete as many rounds and reps as possible in 20 minutes of:
5 Wall Walks
15/12 Calorie Echo/Assault Bike
15 Push-Ups
150 Foot Double Kettlebell Front Rack Carry (53/35lbs)

Rx+ Version:
Complete as many rounds and reps as possible in 20 minutes of:
50 Foot Handstand Walk
15/12 Calorie Echo/Assault Bike
15 Handstand Push-Ups
150 Foot Double Kettlebell Front Rack Carry (70/53lbs)

Goal = 3+ Rounds

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row or 1000/800 Meter Concept 2 Bike Erg
AMRAP in the remaining time of:
5 Double Dumbbell Squats (50/35lbs)
10 Pull-Ups
Rest 2 minutes between sets and repeat for a total of THREE (3) sets. Pick up where you left off on the AMRAP each time. Record total number of rounds + reps.

Rx+ Loading/Movement Options:
70/50lbs Dumbbells
10 Chest to Bar Pull-Ups or 5 Bar Muscle Ups

Adjust the "buy-in" distance (500m row/400m ski/1000m C2 bike) to something that could be completed in under 2 minutes. Adjust the pull-ups reps to something that COULD be completed unbroken, but does not have to be.

Deadlift for load:
#1: 2 reps @ 60%
#2: 2 reps @ 65%
#3: 2 reps @ 70%
#4: 2 reps @ 75%
#5: 2 reps @ 75%
#6: 2 reps @ 80%

B.

Complete as many rounds and reps as possible in 9 minutes of:
5 Power Snatches (115/85lbs)
10 Deadlifts
50 Double Unders

Rx+ Loading:
135/95lbs

Strict Press:
Set 1 - 3 reps @ 60-65%
Set 2 - 3 reps @ 65-70%
Set 3 - 3 reps @ 70-75%
Set 4 - 3 reps @ 70-75%
Set 5 - Max reps @ 50-55%
Set 6 - Max reps @ 45-50%
Rest 2 minutes between sets

B.

For time:
50/40-40/32-30/24-20/16 Calorie Echo/Assault Bike OR Row

Perform a 400 Meter Run after ALL rounds

Goal = < 20 Minutes
Cap = 23 Minutes

Take 20 minutes to build to today's 1RM Back Squat

Suggested loading:

*Set 1 - 3 @ 60%
*Set 2 - 2 @ 70%
*Set 3 - 1 @ 75-80%
*Set 4 - 1 @ 80-85%
*Set 5 - 1 @ 85-90%
*Set 6 - 1 @ 90+%
*Set 7 - 1 @ 90+%

Rest 2 minutes between all sets.

B.

Against a 2 minute clock, perform as many reps as possible of:
15 Wall Ball Shots (20/14lbs to 10/9')
12 Toes to Bar
Max Cleans (power or squat) in the remaining time (70% of 1RM)
Rest 60 seconds between sets and repeat for FOUR total sets

Do not exceed more than 70% of your 1RM Clean for this workout. If you cannot perform the wall balls and/or toes to bar unbroken, reduce the reps to a range that you can. The goal is at least 45 seconds on the barbell each time."

In Teams of 2

0:00-10:00

800 Meter Run (Together)

In Remaining Time:

Partners Alternate Full rounds’

10 Push Ups

15 Air Squats

Rest 3 Minutes

13:00-23:00

Partners Row 1000/800 Meters (Split)

In Remaining Time:

Partners Alternate Full Rounds

5 Burpees

10 DB Snatches

Rest 3 Minutes

26:00-36:00

50/35 Calorie Bike

In Remaining Time:

Partners Alternate Full Rounds

10 Barbell Thrusters (45/35)

10 Sit Ups

Every 2 minutes, for 6 minutes (3 sets of):
3 Snatches + 1 Overhead Squat @ 69-74%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ 74-79%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 79-84%

* Overhead squat only after the final snatch. Perform each snatch as singles.

B.

For max reps:
60 Seconds of Row or Ski
Rest 2 minutes
60 Seconds of Wall Ball Shots (20/14lbs to 10/9')
Rest 2 minutes
60 Seconds of Russian Kettlebell Swings (53/35lbs)

Rest 3 minutes, then...

Every 5 minutes, for 10 minutes (2 sets of):
60% of Row/Ski Calories (performed during the max reps portion)
60% of Wall Ball Shots (performed during the max reps portion)
60% of Russian Kettlebell Swings (performed during the max reps portion)

Rx+ Loading:
30/20lbs Wall Ball to 10/9' Target
70/53lbs Kettlebell

Gymnastics Pulling Density Test

For max reps:

90 Seconds Pulling of Choice *
90 Seconds Rest
60 Seconds Pulling of Choice *
60 Seconds Rest
30 Seconds Pulling of Choice *
30 Seconds Rest

Options in order of preference:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Pullovers

* Keep track of the variation and reps achieved as we will re-test this later in the cycle.

B.

Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run
10 Burpee Box Jump Overs (24/20")
200 Meter Run
20 Dumbbell Box Step Ups (1x 50/35lbs to 24/20")
200 Meter Run
30 Alternating Dumbbell Snatches (50/35lbs)

Goal = 2+ rounds

Take 15 minutes to build to today's heavy, but technically sound, 1-RM Push Press

Suggested loading:

*Set 1 - 3 @ 60%
*Set 2 - 2 @ 70%
*Set 3 - 1 @ 75-80%
*Set 4 - 1 @ 80-85%
*Set 5 - 1 @ 85-90%
*Set 6 - 1 @ 90+%
*Set 7 - 1 @ 90+%

Rest 2 minutes between all sets.

B.

Against a 2 minute clock, perform as many reps as possible of:
3 Wall Walks
12 Toes to Bar
Max Double Unders in the remaining time.
Rest 2 minutes between sets and repeat for a total of FIVE sets (20 minutes).

Rx+ Movement/Repetition Options:
50 Foot Handstand Walk
15 Toes to Bar
Crossovers OR Heavy Rope Double Unders