CrossFit
At a moderate load:
Renegade Row 12-10-8-6 (alt arms)
*follow each set with a Turkish get up on each side.
 
3 rounds for time:
3 Power Clean 135/95
3 Power Jerk
3 Power Clean & Jerk
30 Steps walking lunge (alt legs)
30 Push-ups
30 Sit-ups
99 Double unders
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Competitor 1&2
For time:
50 Double under
25 Toes to bar
9 Snatch 155/105 or 115/85
50 Double under
25 Toes to bar
7 Snatch 175/115 or 135/95
50 Double under
25 Toes to bar
5 Snatch 195/135 or 155/105
50 Double under
25 Toes to bar
3 Snatch 215/145 or 175/115
 
For time:
9 Back Squats 275/185 or 225/155
25 Russian Kettlebell Swings 70/53
400m Run
7 Back Squats
25 Russian Kettlebell Swings 
400m Run
5 Back Squats
25 Russian Kettlebell Swings 
400m Run
3 Back Squats
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Weightlifting
Rest
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“You may as well say, ‘That’s a valiant flea that dare eat his breakfast on the lip of a lion.” 
~William Tecumseh Sherman