A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8:
Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10:
L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12:
Handstand Walk x 10 meters OR 45-60 second Handstand Hold
B. Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run
A. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 95+%
B. “JT” Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Push-Ups
C. Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
A. Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk
*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80%
B. Five sets of:
Front Squat with a Pause x 4-5 reps @ 4111 (MUST move up in weight from last week)
Rest 3 minutes
C. “CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups 50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders
D. Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups
*You choose how many reps you’ll perform in the first minute, then perform one more than the previous set every minute thereafter. You are choosing your total volume based on what you think you can handle.