CrossFit
For load:
Weighted Dip 2-2-2-2-2-2
*follow each set with 6 ball slams 20/14
 
For time:
2k Row
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Competitor 1
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each minute)
 
Deadlift
Build to a heavy set of 5 (t&g)
 
AMRAP 6:00
10 Single-Arm Dumbbell Snatch (each arm) 50/35
30′ Single-Arm Overhead Walking Lunge 50/35
10 Burpee Over the Dumbbell
 
(rest 6:00)
 
AMRAP 6:00
10 Single-Arm Dumbbell Snatch (each arm) 50/35
30′ Single-Arm Overhead Walking Lunge 50/35
10 Burpee Over the Dumbbell
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Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each minute)
 
Deadlift
Build to a heavy set of 5 (t&g)
 
AMRAP 10:00
10 Single-Arm Dumbbell Snatch (each arm) 50/35
10 Over the Box Jump 24/20
30′ Single-Arm Overhead Walking Lunge 50/35
10 Burpee Over the Dumbbell
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Weightlifting
Pause Clean + Clean & Jerk
85% 2(1+1)
-then-
80% 2×1 (C&J only)
 
Clean Pull
3×3 -choose weight-
 
Front Squat
85% 4×2
 
GHD Sit-ups
4×15 -choose weight-
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“You need a little bit of insanity to do great things.” 
~Henry Rollins