CrossFit
For Load:
Bench press 8-5-3-3-3
 
“Fight Gone Bad”
3 rounds for total reps:
1:00 Wall Balls 20/14
1:00 SDLHP 75/55
1:00 Box Jumps 24/20
1:00 Push Press 75/55
1:00 Row for Calories
1:00 Rest
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Competitor 1
Snatch
75% 4×3
 -
Clean Pull
90% 2×3
100% 3×2
 -
Back Squat
70% 2×3
75% 3×2
 
3 rounds for time:
135′ Single-Arm Overhead Walking Lunge 50/35
25 GHD Sit-up
75 Double under
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Competitor 2
Not timed:
1Mile Run
 
Snatch
75% 4×3
 
For load:
Every 1:00 for 10:00
2 Thruster
(add 10lbs/5lbs each set)
 
Back Squat
70% 2×3
75% 3×2
 
3 rounds for time:
135′ Single-Arm Overhead Walking Lunge 50/35
25 GHD Sit-up
75 Double under
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FitEssentials
For load:
5-5-3-3-3
Back Squat
Strict/Assisted Supianted Pull-ups
 
AMRAP 8:00
8 Two Hand Kettlebell Deadlift
8 Burpee
12/16 Row Cal
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Weightlifting
Snatch
80% 3×1
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
80% 4×2 
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“You cannot push any one up a ladder unless he be willing to climb a little himself.” 
~Andrew Carnegie