CrossFit
For time:
2k Row
 
AMRAP 7:00
3-6-9-12…..
Power Clean 135/95
Bar Facing Burpee
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Competitor 1
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(add 10lbs/5lbs each minute)
 
Bench Press
Build to a 1RM
 
5 rounds for total reps:
Ring Muscle-up
(rest 1:00 between rounds)
 
Assault Air Runner
400-100-100-100-300-100-100-200-100
(alternate inervals with a partner)
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Competitor 2
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(add 10lbs/5lbs each minute)
 
Shoulder Press
Build to a 1RM
 
For time:
30 Ring Muscle-up
 
3 rounds for time:
90 Double under
60 Calorie Row
45′ Hand Walk
30 GHD Sit-up
15 CTB Pull-up
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Aerobic Capacity
3 rounds:
2:00 Air Runner
1:00 Box Step-Up
1:00 Bear Crawl
2:00 Row
1:00 OH Plate Hold
1:00 Side Plank (:30 each side)
2:00 Ski/Bike/Skip Rope
1:00 Plank Shoulder Taps
1:00 Hurdle Step Overs
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Weightlifting
Power Snatch
80% 3×1
 
Power Clean + Jerk
80% 3(2+2)
 
Snatch Pull
90% 3×3
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“The greatest power is often simple patience.” 
~E. Joseph Cossman