Push Jerk 5-5-5-5-5

10 min AMRAP12 Alternating DB Snatches (50/35)4 BMUs

On a 20 min clock,10 Rounds3 Front Squats1 min Cal Bike/Row *Build weight each set, aim to go as heavy as possible without failing reps.

“Del”For Time25 Burpees400m Run with a 20# medicine ball25 Weighted Pull-ups with a 20# Dumbbell400m Run with a 20# medicine ball25 Handstand Push-ups400m Run with

5 RFT20 Burpees Over Kettlebell20 Russian KBS (24kg/16kg)

2 RFT50 Pull-ups15 Clean and Jerks (135/95)75 AMSUs

For Time9 Back Squats (225/155)400m Run15 Back Squats (225/155)400m Run21 Back Squats (225/155)400m Run

Partner WOD (Teams of 2)On a 20 min clock, 2 min each round.10 Sets (5 each):15 DB Deadlifts (50s/35s)Max Cal Bike *Partners alternate work/rest every

For Total Time3 Rounds12 Strict HSPUs50 Air Squats 3 min Rest 3 Rounds12 Kipping HSPUs25 Box Jumps (24″/20″)

For Time 400m Walking Lunge

For Time30 Pull-ups200 DUs30 C2B Pull-ups

Sumo Deadlift 12-10-8-6-4

For Time42 GHDSUs21 Front Squats (185/125)30 GHDSUs15 Front Squats (185/125)18 GHDSUs9 Front Squats (185/125) *Take bar from the floor.

For Time400m Run25 Shoulder Press (115/75)400m Run15 Shoulder Press (115/75)400m Run10 Shoulder Press (115/75)400m Run *Each time the athlete breaks a set of presses, they

For Time3-6-9-12-15-15-12-9-6-3Deadlifts (155/105)Box Jump Overs (24″/20″)

Push Press 5-5-5-5-5

3 RFT21 KBS (24kg/16kg)200m Run 3 min Rest For Time21 Single Arm KBS (Right-24kg/16kg)21 Single Arm KBS (Left-24kg/16kg)800m Run

CrossFit Games Open 15.314 min AMRAP7 Muscle-ups50 Wall Balls (20/14)100 DUs

10 min AMRAP5 Power Cleans (205/135)10 T2B

For Time10 Wall Walks30 Box Jumps (24″/20″)30 Strict K2E30 Box Jumps (24″/20″)30 Strict T2B30 Box Jumps (24″/20″)10 Wall Walks

For Time12-9-6Deadlifts (315/205)Bar MUs

For Time1 min Cal Row150m Farmer Carry (50s/35s)*complete for as many rounds as needed to accumulate 150/120 Calories.

Partner WOD (Teams of 2)6 Rounds for Time (3 each)500m/400m Row21 Burpees400m Run *Partners alternate each completed round.

“Amanda” For Time9-7-5Ring MUsSquat Snatches (135/95)

10 Rounds (each for time)400m Runor500m/400m Rowor1000m/800m Bike*Rest 2 mins between each round.

Split Jerk 5-5-3-3-3-1-1-1-1

5 RFT20 Pull-ups400m Run

15 min AMRAP15 DB Rows (50/35, left arm)15 DB Rows (50/35, right arm)50′ Handstand Walk

Back Squat 5-5-3-3-3-1-1-1-1-1

10 min AMRAP15 Deadlifts (135/95)15 Hand-release Push-ups

For Time25/18 Cal Row20 GHDSUs5 Bar MUs25/18 Cal Row20 T2B5 Bar MUs25/18 Cal Row20 Alternating Pistols5 Bar MUs25/18 Cal Row20 Walking Lunges5 Bar MUs

For Time9-6-3Snatches (135/95)Burpee Box Jump Overs (30″/24″)

5 RFT2 Legless Rope Climbs (15′)20 Alternating DB Snatches (70/50)

7 min AMRAP10 Squat Cleans (95/65)20 Sit-ups

20 min AMRAP5 Strict C2B Pull-ups10 Ring Push-ups20 Box Step-ups (30″/24″)

5 RFT15 Barbell Lunges (135/95)75 DUs

For Time15 Thrusters (135/95)30 GHDSUs12 Thrusters24 GHDSUs9 Thrusters18 GHDSUs

15 min AMRAP10 Wall Balls (20/14)10 T2B10 Box Jumps (24″/20″)

Partner WOD (Teams of 2)For Time30 Synchro Deadlifts (185/125)30 Synchro bar-facing Burpees400m Run (together)20 Synchro Deadlifts20 Synchro Bar-facing Burpees400m Run (together)10 Synchro Deadlifts10 Synchro Bar-facing

Hang Clean 3-3-3-3-3-3-3

21 min AMRAPRun*Max Rep Strict Pull-ups -Each time you break a set of pull-ups, complete the run again. Score total pull-ups completed.*Min 0-7, run 400m.Min

Partner WOD (Teams of 2) 3 RFT25 Strict HSPUs25 Strict Ring Dips2000m/1600m Row *One partner working at a time, must go in order. Split reps/row

3 RFT20 KB Deadlifts (24kgs/16kgs)60 DUs100m KB Farmer Carry

Muscle Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1

4 RFT500m/400m Row15 Push Presses (135/95)

8 RFT400m Run:90 rest

Clean and Jerk 1-1-1-1-1-1-1

4 RFT15 Box Jumps (30″/24″)400m Run

Overhead Squat 3-3-3-3-3

10 min AMRAP10/7 Cal Bike10 Strict HSPUs

“Filthy Fifty” For Time50 Box Jumps (24″/20″)50 Jumping Pull-ups50 KBS (16kg/12kg)50 Walking Lunges50 Knees-to-elbows50 Push Presses (45/35)50 GHD Hip Extensions50 Wall Balls (20/14)50 Burpees50 DUs

For Time5 Strict Ring MUs50 DUs4 Strict Ring MUs40 DUs3 Strict Ring MUs30 DUs2 Strict Ring MUs20 DUs10 Strict Ring MUs10 DUs

For Time30-20-10GHDSUsT2BWall Balls (20/14)

Back Squat 3-3-3-3-3

3 RFT200m Run20 K2E200m Run20 DB Thrusters (40s/25s)

Weighted Pull-up 3-3-3-3-3

Partner WOD10 RFT (5 each)20 DUs20/14 Cal Row20 DUs*alt. rounds with partner.

Thruster 3-3-3-3-3-3-3

10 min AMRAP8 Pull-ups6 Sit-ups4 Burpee Box Step-overs (24″/20″)

For Time 5K Row

For Total Reps:3 Sets Max Shoulder Press (2/3 BW)3 Sets Max Strict Pull-ups3 Sets Max Push Press (2/3 BW)3 Sets Max Strict Pull-ups3 Sets Max

For Time10 Alt. Pistols20 DUs20 Alt. Pistols40 DUs30 Alt. Pistols60 DUs40 Alt. Pistols80 DUs50 Alt. Pistols100 DUs

6 RFT5 Hang Power Cleans (155/105)10 Barbell Lunges (155/105)

12 min AMRAP10 Right Arm DB OHS (50/35)5 BMUs10 Left Arm DB OHS (50/35)15 T2B

Front Squat 2-2-2-2-2-2-2-2

5 RFT35 DUs200m Run

3 RFT25 Deadlifts (185/125)1000m/800m Bike

CrossFit Open 22.3 For time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) 95 lb, then

CrossFit Games Open 22.2

Back Squat 2-2-2-2-2-2-2-2-2-2

4 Rounds for Reps3 min Cal Row1 min Ring Muscle-ups

For Time100 DUs21 Front Squats (115/75)21 Push Press (115/75)100 DUs15 Front Squats15 Push Press100 DUs9 Front Squats9 Push Press

For Time21-15-9Power Snatches (115/75)Box Jumps (24″/20″)

CrossFit Games Open 22.1

5 RFT21/15 Cal Row12 Burpee Box Jump-overs (24″/20″)1 Legless Rope Climb (15′)

2 RFT40 GHDSUs50 GHD Hip Extensions60 Alternating Pistols

1 Thruster/Push Press/Push Jerk/Split Jerk *build to a max complex for the day

For Time50-35-20Wall Balls (20/14)Pull-ups

10 min AMRAP3 OHS (115/75)30 DUs6 OHS60 DUs9 OHS90 DUs12 OHS120 DUs…continue adding 3 reps to the OHS and 30 reps to the DUs until

Power Clean 5-5-3-3-3-1-1-1-1

12 min AMRAP7 Box Jumps (36″/30″)14 KBS (32kg/24kg)

“Barbara”5 RFT20 Pull-ups30 Push-ups40 Sit-ups50 Air Squats3 minute Rest after each round.

3 RFT500/400m Row21 Burpees400m Run

Push Press 3-3-3-3-3-3-3

3 RFT100 DUs50 Alternating DB Snatches (50/35)25 Pull-ups

For Time27-21-15Back Squats (165/110)Handstand Push-ups

5 Rounds for Max Distance1:40 Work:20 Rest Then, 2 min rest 4 Rounds for Max Distance1:40 Work:20 Rest *Row, bike, ski, or run.

CrossFit Games Open 11.35 min AMRAP1 Squat Clean (165/110)1 Jerk (165/110)

Partner WOD (Teams of 2)12 min AMRAP12 Gymnastic Kip Pull-ups12 HSPUs

4 RFT400m Run30 GHD Hip Extensions

3 Rounds for RepsMax UB T2BMax UB Ring DipsMax Distance Broad Jumps (inches)

The CrossFit Total 1RM Back Squat 1RM Shoulder Press 1RM Deadlift

3 RFT7 Strict Ring MUs10 Hang Power Cleans (185/125)

For Time21-15-9Power Snatches (115/75)Box Jumps (24″/20″)

10 Rounds for Calories1:00 Work/2:00 Rest60 yard shuttle sprint (5, 10, 15 yds)3 Deadlifts (275/185)Max Cal Bike

For Time2000/1600m Row*At 1:00, complete 1 Burpee over the rower. At 2:00, complete 2 Burpees over the rower. At 3:00, complete 3 Burpees over the

3 RFT400m Weighted Carry (50/35)12 Push Presses (115/75)12 Box Jumps (24″/20″)12 SDHP

10 min AMRAP15 Wall Balls (20/14)1 Rope Climb (15′)

For Time1200m Run63 KBS (24kg/16kg)36 Pull-ups800m Run42 KBS24 Pull-ups400m Run21 KBS12 Pull-ups