Pause Clean Deadlift
3-3-3-3-3

10 Minute EMOM:
Odd Minutes: 2 Clean & Jerks (135/95)
Even Minutes: Max Calorie Row

Practice Handstand Walks for 10 minutes

On a 15 Minute Clock:
1 Minute of Ring Dips for max reps
2 Minutes of Pull-ups for max reps
3 Minutes of Push-ups for max reps
4 Minutes of Sit-ups for max reps
5 Minutes of Squats for max reps

Snatch Push Press + Overhead Squat
4 sets of 2 + 2
(@ 70% of OHS 1RM)

12 Minute AMRAP:
2 Power Snatch (115/80)
10 Toes to Bar
20 Double Unders

Isometric Hold Tabata:
Alternate between a wall sit and a straight arm ring hold

Every 30 Seconds for 3 Minutes:
5 Strict Pull-ups

Bulgarian Split Squats:
4 x 8 per leg

8 Minute AMRAP:
8 Sumo Deadlift High Pull (75/55)
16 Lateral Bar Jumps
1 Rope Climb

Complete for Time:
Run 1 lap around the building (400 meters)
10 Mountain Climbers
10 One-Legged Box Jumps (12”)
Row 100 meters
Run 2 laps
20 Mountain Climbers
20 One-Legged Box Jumps
Row 200 meters
Run 4 laps
40 Mountain Climbers
40 One-Legged Box Jumps
Row 400 meters
Run 2 laps
20 Mountain Climbers
20 One-Legged Box Jumps
Row 200 meters
Run 1 lap
10 Mountain Climbers
10 One-Legged Box Jumps
Row 100 meters

“Cardio Helen”
Complete 3 Rounds for Time:
Run 1 Mile
21 Kb Swings (50/35)
12 Pull-ups

21-18-15-12-9-6-3
Thrusters (95/65)
Bar-over Burpees

(See games.crossfit.com for full rules and details.)

As far as possible in 5 Minutes:
1 Deadlift (225/155)
1 Burpee Box Jump
2 Deadlifts
2 Burpee Box Jumps, etc…

5 Min AMRAP:
1 Plate Complex: Ground to Overhead plus OH Lunge R + L, in place (45/25)
5 Kettlebell Wall Ball Shots (50/35)

Back Squat
5-5-5
10 Min EMOM:
1 Power Clean + 1 Squat Clean + 1 Split Jerk
(@~70% of 1RM squat clean)
Dessert:
Sit-up Tabata

Benchmark Re-Test:
Complete 100 Double Unders for Time

20 Min AMRAP:
Run 400 meters
6 Toes to Bar
8 Push-ups
10 Pistols or 20 Jumping Lunges
20 Double Unders