CrossFit
For load:
Turkish Get-up 1-1-1-1-1
(make consistent increases)
 
3 rounds for total reps:
1:00 Wall Walk
1:00 Russian Kettlebell Swing 53/35
1:00 Med Ball Slam 20/14
1:00 Single-Arm Dumbbell Snatch
1:00 Rest
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Competitor 1
Clean from blocks (BK)
Build to a heavy set of 2
85% of heavy set: 5×1
 
For time:
30 Toes to Bar
 
For load:
Every 1:00 for 10:00
Odd min: 8 Bar Facing Burpees
Even min: 8 Deadlift (T&G)
 
For time:
30 Toes to Bar
 
Not timed:
100m Walking Lunge
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Competitor 2
10 rounds for distance:
:20 Run
:40 Recovery
(pace to cover the same distance every round)
 
For time:
30 Synch Toes to Bar
 
Clean from blocks (BK)
Build to a heavy set of 2
85% of heavy set: 5×1
 
For time:
30 Synch Toes to Bar
 
For load:
Every 1:00 for 10:00
Odd min: 8 Bar Facing Burpees
Even min: 8 Deadlift (T&G)
 
Not timed:
100m Walking Lunge
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Weightlifting
Snatch
80% 1×1
75% 2×2
 
Clean & Jerk
80% 1×1
75% 2×1
 
Front Squat
75% 3×2
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“Originality implies being bold enough to go beyond accepted norms.” 
~Anthony Storr