Strength

Front Squat 4×8 (Ascending)

MetCon

15 Minute AMRAP of:

21 Calorie Row

15 OH Squats (55/75#)

9 Strict HSPU

Strength/Gymnastics (Endurance/Skill Acquisition)

EMOTM 20 Minutes of:

Odd: 3-5 Thrusters (95/135# – From Ground)

Even: 5-10 Pullups (Any Style)

MetCon

CrossFit Games Open 16.3

7 Minute AMRAP of:

10 Power Snatches (55/75#)

3 BMU

---

Strength

i) Superset 5 Sets (Ascending Weight) of:

6 Seated Strict Press

12 Front Raises

ii) Superset 5 Sets of:

5 Deadlifts @ ~85%

5/Side Single Leg KB RDL

MetCon

On A 40 Minute Timer Perform For MAX Reps:

0:00-10:00

AMRAP of:

8 Calories Assault Bike

8 Box Jump Overs (20/24′)

8 S2OH (75/115#)

8 T2B

10:00-20:00

AMRAP of:

8 Calories Ski Erg

8 Hang Power Clean (75/115#)

8 Pistols

8 Bar Facing Burpees

20:00-30:00

AMRAP of:

8 Calories Assault Bike

8 Box Jump Overs (20/24′)

8 S2OH (75/115#)

8 T2B

30:00-40:00

AMRAP of:

8 Calories Ski Erg

8 Hang Power Clean (75/115#)

8 Pistols

8 Bar Facing Burpees

Strength

Back Squat 6×3 (Ascending)

Lift

Split Jerk 3-3-2-2-2-1-1-1 (Ascending)

MetCon

CrossFit Games Open 12.2

10 Minute AMRAP of:

30 Snatches (45/75#)

30 Snatches (75/135#)

30 Snatches (100/165#)

MAX Snatches (120/210#)

---