5 sets
3 Position Snatch (high hang, mid hang, ground)
+
15-10-6
Heavy Thruster
Bar MU
*This should be a sub 10min WOD scale accordingly, below are some options
————
15-10-6 Heavy Thruster
7-5-3 (or 5-3-1) BMU
———–
15-10-6
Heavy Thruster
CTB Pull Ups
Bar Dips
800m Run
3 Rounds of
– 7 Push Press 95/65
– 14 FR Lunges 95/65
– 21 Double Unders
400m Run
2 Rounds of
– 7 Push Press 95/65
– 14 FR Lunges 95/65
– 21 Double Unders
200m Run
– 7 Push Press 95/65
– 14 FR Lunges 95/65
– 21 Double Unders
Tabata Mash Up
Hollow
Arch
+
7 Rounds
5 Power Snatch
100m Sprint
1 Squat Snatch
Rest 1m
Every 90s for 7 sets
2 Pause BS (2s) + 5 Heavy KB Swing
+
3 RFT
21 Cal Row
15 Ring Dips
9 Burpees to 6″ target
+
Accumulate 3m – Lsit/Lhang
CrossFit Games Masters/Teens Long Chipper – 20min cap
1,000-meter run
25 Power Clean
25 box jump-overs 24 / 20
25 CTB or Pull Ups
50 wall-ball
25 CTB or Pull Ups
25 box jump-overs
25 Power Clean
BS 5-3-1-5-3-1
+
For Time
21-15-9 Cal Row
12-9-6 Burpee Box Jump 24/20
5-3-1 Rope Climbs
