Strength

Back Squat 3×20 @ 45%

Gymnastics

EMOTM 8 Minutes of:

20-30s RMU Drill

MetCon

“The Chief”

5 Rounds For MAX Reps of:

3 Minute AMRAP of:

3 Power Clean (95/135#)

6 Pushups

9 Air Squats

-1 Minute Rest-

MetCon

In Teams Of 2 And On A 60 Minute Timer Complete:

0:00-12:00

500m Row (Each)

50 Double Unders (Each)

100 Burpees (Shared)

12:00-24:00

500m Row

50 Double Unders

75 Clean & Jerk (65/95#)

24:00-36:00

500m Row

50 Double Unders

100 Box Hops (20/24″)

36:00-48:00

500m Row

50 Double Unders

75 Snatches (55/75#)

48:00-60:00

500m Row

50 Double Unders

100 KB Swings (1/1.5 Pood)

Strength

Superset 6 Sets (Ascending Weight) of:

5 Bench Press

5 Weighted Chin Ups

MetCon

CrossFit Games Open 20.3

For Time:

21 Deadlifts (155/225#)

21 HSPU

15 Deadlifts (155/225#)

15 HSPU

9 Deadlifts (155/225#)

9 HSPU

21 Deadlifts (205/315#)

50′ HSW

15 Deadlifts (205/315#)

50′ HSW

9 Deadlifts (205/315#)

50′ HSW

[9 Minute Time Cap]

---

Strength

i) Superset 5 Sets (Ascending Weight) of:

3 Seated Strict Press

6 Front Raises

ii) Superset 5 Sets of:

3 Deadlifts @ ~90%

3/Side Single Leg KB RDL

MetCon

i) 15 Minute AMRAP of:

1 Rope Climb

3 Double DB Snatch (20/35#)

5 Renegade Pushups (20/35#)

50′ DB Front Rack Walking Lunge (20/35#)

ii) 15 Minute AMRAP of:

2 Wall Walks

6 Ring Dips

10 Box Hops (24/30″)

Accessory

Partner Shuttle Sprints (1↑5↓1)