CrossFit
For load:
Bench Press 7-7-7-7-7
*follow each set with 1 rope climb
 
For load:
Weighted Pull-up 7-5-5-3-3-3
*follow each set 5 strict handstand push-ups
 
For load:
Weighted Dip 7-5-3-5-7
*follow each set with 9 barbell curl
 
50 Band Pull Apart
1:00 AMRAP: Push-up 
50 Band Pull Apart
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Competitor 1
Snatch Grip Push Press
60% 1×5
65% 1×5
70% 1×5
75% 2×5
 
Floating Snatch Pull
90%4×4
 
Front Squat
60% 1×5
65% 1×5
70% 1×5
75% 2×5
 
5 rounds not timed:
1 Rt.-Arm Turkish Get-up 53/35
25′ Rt.-Arm Overhead Walking Lunge 53/35
1 Lt.-Arm Turkish Get-up 53/35
25′ Lt.-Arm Overhead Walking Lunge 53/35
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Competitor 2
2018 Regional Event 1
As MFMF relay:
25 overhead squats
150 double-unders
Then, as a relay:
Handstand walk
 
M 135-lb. and 155-lb. OHS
F 95-lb. and 115-lb. OHS
 
2018 Regional Event 2
4 rounds for time of:
200M run (pairs)
25 synchro chest-to-bar pull-ups (pairs)
10 Worm clean and push presses (team)
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“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” 
~Buddha