Run an easy mile for a warm-up

Complete 4 Rounds for time:
15 Ring Dips
30 Sit-ups
400 meter Run

Accessory Gymnastics Work:
4 Rounds for Quality:
20 Hollow Rocks
1 minute Wall Sit
10 Tempo Ring Rows

Tempo Pause Back Squats
3-3-3-3-3
*3 seconds down, 2 seconds pause, 1 second up

Gymnastics Triple Tabata:
Alternate between a pulling motion, a pushing motion and a pistol variation for 12 minutes.

Complete for Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kb Swings (35/25)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45/35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double Unders

Complete for Time:
500 meter Row
30 Body Weight Bench Presses
1000 meter Row
20 Body Weight Bench Presses
2000 meter Row
10 Body Weight Bench Presses

Accessory Strength Work:
4 Rounds for Quality:
4 Turkish Get-ups (2 per arm)
10 Weighted Bulgarian Split Squats (5 per leg)
*Increase weight per round if possible

Partner Endurance WOD:
In Teams of 2 or 3, Complete for Time:
800 meter Run with one medicine ball (20/14), switching as necessary
10 Tire Flips, jumping through to other side
100 sit-ups, alternating every 10
800 meter Row, switching every 100 meters
10 Tire Flips, jumping through to other side
100 Kb Swings (50/35), alternating every 10
1 mile Run
10 Tire Flips, jumping through to other side
100 Burpees, alternating every 10

Open 17.2
12 Minute AMRAP:
2 Rounds of:
50 ft. Db Walking Lunge (50/35)
16 Toes to Bar
8 Db Power Cleans (50/35)
Then, 2 Rounds of:
50 ft. Db Walking Lunge
16 Bar Muscle-ups
8 Db Power Cleans
*Continue alternating between TTB and Bar MU every 2 rounds until time is up.
(See games.crossfit.com for the scaled versions.)

Complete for Time:
400 meter Run
25 Wall Ball Shots (20/14)
800 meter Run
25 Box Jumps (24/20)
400 meter Run
25 Burpees
800 meter Run
25 Calorie Row

7 Minute AMRAP:
5 Hang Squat Snatch (95/65)
10 V-ups
*Rest 2 minutes
7 Minute AMRAP:
10 Push Press (95/65)
5 Strict Pull-ups
*Rest 2 minutes
7 Minute AMRAP:
10 Sumo Deadlift High Pulls (95/65)
100 meter Sprint

Run an easy mile for a warm-up

On a 12 Minute Clock, work for 30 seconds and rest for 30 seconds, alternating between:
Max reps Double Unders
Max reps HSPU
*Rest 3 minutes
On a 12 Minute Clock, work for 30 seconds and rest for 30 seconds, alternating between:
Max reps Calorie Row
Max reps Ring Push-ups

Halting Clean-Grip Deadlift
3-3-3-3-3
*Pause for two seconds at each of the following two positions: 2” below the knee and mid-thigh

“Macho Man”
(credit Ben Bergeron)
EMOM for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks
*Choose a weight that will allow you to complete 14 minutes. Time cap = 20 minutes