CrossFit
For load:
Every 2:00 for 10:00
10 Wall Ball Shots 20/14 + 6 HSPU + 2 Squat Cleans
(use the same weight for all 6 rounds)
 
3 rounds for time:
21 Calories on the Assault Bike
14 Box Jump Burpees 24/20
7 DBall Over the Shoulder 150/80
(rest 3:00 between rounds)
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Competitor 1
For load:
Every 2:00 for 10:00
1 Hang PC (Hip) + 1 Hang PC (AK) + 1 Hang PC (BK)
(make consistent increases)
 
AMRAP 10:00
1 Kips to Rings
1 No Dip Muscle-up
1 Muscle-up (:05 pause at lockout)
1 Muscle-down
1 Ring Dip (:05 eccentric)
 
3 rounds for total reps:
15 Russian Kettlebell Swings 70/53
Max Pull-ups
(rest 1:00 between rounds)
 
3 rounds for time:
80yd Sled Push Shuttle 225/180
200m Run
50 Air Squats
200m Run
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Competitor 2
For load:
Every 2:00 for 10:00
10 Wall Ball Shots 30/20 + 10 Strict HSPU + 2 Power Cleans
(use the same weight for all 6 rounds)
 
5 rounds for total reps:
Strict Ring Muscle-ups
(rest 1:00 between sets)
 
AMRAP 10:00
2 Kips to Rings
1 No Dip Muscle-up
2 Muscle-up (:05 pause at lockout)
1 Muscle-down
2 Ring Dip (:05 eccentric)
 
3 rounds for time:
80yd Sled Push Shuttle 225/180
200m Run
50 Air Squats
200m Run
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Weightlifting
Clean + Jerk
80% 4(1+1)
 
Clean Pull
3×3 -choose weight-
 
Back Squat
80% 3×3
 
JoreRope
“Yeah we all shine on, like the moon, and the stars, and the sun.”
~John Lennon