Strength

Superset 5 Sets (Ascending Weight) of:

10 Push Press

5 Seated Arnold Press

MetCon

[5-7-9] x3 For Time of:

Calories Assault Bike

DB Cleans (35/50#)

HSPU

Accessory

30-20-10 of:

Ab Bicycle

Medicine Ball Russian Twists (14/20#)

Strength

Front Squat 8×1 (Ascending)

MetCon

For Time:

Buy In: 100 Double Unders

3 Rounds of:

17 Pullups

20 Calorie Row

25 Wall Balls (W: 14/9 M: 20#/10′)

Cash Out: 100 Double Unders

[22 Minute Time Cap]

Lift

EMOTM 20 Minutes of:

1 Split Jerk

*Every 5th Minute Increase Weight*

MetCon

CrossFit Games Open Workout 25.3

For Time:

5 Wall Walks

50 Calorie Row

5 Wall Walks

25 Deadlifts (155/225#)

5 Wall Walks

25 Cleans (85/135#)

5 Wall Walks

25 Snatches (65/95#)

5 Wall Walks

50 Calorie Row

[20 Minute Time Cap]

---

Lift

i) 4 Sets of:

TnG Clean Pull (3) + TnG Power Clean (1)

ii) 4 Sets of:

TnG Clean Deadlift (3) + TnG Squat Clean (1)

MetCon

4 Rounds For MAX Reps of:

4 Minute AMRAP of:

4 HSPU

4 Deadlifts (125/185#)

4 Box Hops (20/24″)

-1 Minute Rest-

MetCon

In Teams Of 2 Complete For Time:

30 DUs + 30 Cross Over Skips (Each)

100 KB Swings (1/1.5 Pood – Shared)

10 Squat Snatches (65/95# – Shared)

30 DUs + 30 Cross Over Skips (Each)

100 Goblet Squats (1/1.5 Pood – Shared)

10 Squat Snatches (75/115# – Shared)

30 DUs + 30 Cross Over Skips (Each)

100 KB Goblet Lunges (1/1.5 Pood – Shared)

10 Squat Snatches (95/135# – Shared)

30 DUs + 30 Cross Over Skips (Each)

100 KB SDHP (1/1.5 Pood – Shared)

10 Squat Snatches (105/155# – Shared)