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]

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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)

Gymnastics

On Every 2nd Minute For 5 Sets of:

[1 Ring Muscle Up + 2 Ring Dips] x2

Strength

EMOTM 10 Minutes of:

12 Bench Press (75/115#)

MetCon

6 Rounds For Time of:

400m Row

4 Hang Power Cleans (Weights Below)

2 Rope Climbs

–

Round 1: 95/135#

Round 2: 105/155#

Round 3: 125/185#

Round 4: 145/205#

Round 5: 155/225#

Round 6: 165/245#