CrossFit
For load:
Thruster 5-3-3-2-2-2 (from rack)
(make consistent increases)
 
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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FitEssentials
For load:
-Superset-
15-12-9-6
DB Thruster
Narrow Grip High Pull
 
3 rounds for reps + cals
:30 Burpee
:30 Rest
:30 Ball Slam
:30 Rest
:30 Knees to Elbows
:30 Rest
:30 Row for calories
:30 Rest
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Competitor 1&2
5 rounds for calories:
:10 Row
:50 Rest
 
Do not exceed 80% of 1RM
Every 1:00 for 10:00
2 Clean Pull + 1 Hang Clean + 1 Jerk
(add 10lbs/5lbs each minute)
 
“Helen”
3 rounds at 85% intensity:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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Weightlifting
Snatch + Hang Snatch
85% 1+1
-then-
85% 2×1 (snatch only)
 
Block Snatch Pull
120% 3×3
 
Back Squat
85% 8×2
(no more than 1:30 rest between sets)
 
3 Rounds:
20 Ground Based Twist (per side)
8 Narrow Grip Chin Ups
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“Follow your honest convictions and be strong.” 
~William Makepeace Thackeray