Warm-up 20-20-20-20 4 Rounds 30sec. Hollow Rocks 15sec. Rest 30sec. Arch Rocks 15sec. Rest 30sec. Mountain Climbers 15sec. Rest Applied Strength: 8 min. Clean 1 Rep Max GPP: 2 Partner WOD 1 Partner Rows as Long as the other Partner does a Round of: 12 KB-Swing 12 Thrusters 35kg/25Kg for 4 Rounds Shoulder Press 5×3
Read moreWarm-up: 20-20-20-20 3 Rounds for Time: 5 Sit-ups 10 Push-ups 15 Air Squats 5 min. Mobility Applied Strength: EMOM 10 1 Push Press + 1 Push Jerk GPP: AMRAP 10 min. 5 KB-Swing 10 Push-ups 15 Air Squats Bench Press 5×3 Gymnastics: EMOM 10 3-5 Strict Pull-ups 3-5 Strict Ring Dips / Dips
Read moreWarm-up: 20-20-20-20 2 Partner ROW 2500m (Change @ 250m) EMOM 10 5 Toes-to-Bar/ 8 Hanging Knee Raises Applied Strength: EMOM 10 2 Hang Squat Cleans GPP: CrossFit Games Open 17.1 For Time 10 Dumbbell Snatches 15 Burpee Box Jump Overs 20 Dumbbell Snatches 15 Burpee Box Jump Overs 30 Dumbbell Snatches 15 Burpee Box Jump
Read moreWarm-up: 20-20-20-20 AMRAP 4 min. 2 Burpees 4 Push-ups 6 Sit-ups 8 Air Squats 10 DU / 30 SU Applied Strngth: Snatch Grip Push Press 5×2 EMOM 10 1 Power Snatch GPP: 5 Rounds for Time 3 Power Cleans 3 Thrusters 6 Bar Facing Burpees Sumo Deadlift 4×6 Cross Conditioning 5 Rounds for Time 6
Read moreWarm-up: 20-20-20-20 4 Rounds (2Partner) ROW 10 Cal. Air Squat Hold Applied Strength: EMOM 10 5 Sit-ups 1 Power Clean (pick load) GPP AMRAP 8 min 30 Down ups then AMRAP of 8 Box Jumps 8 Ring Push-ups/Push-ups 8 Toes-to-Bar/Hanging Knee Raises 5×3 Back Squat EMOM 5 5 Wall Balls 3 Pull-ups / Ring-Rows Cross
Read moreWarm-up: 20-20-20-20 4 Rounds Hollow Rock Hold 30sec. Rest 15sec. Superman Hold 30sec. Rest 15sec. Air Squat Hold 30sec. Rest 15sec. Max. DU/SU in 2 min. Applied Strength: Every 1 min. for 10 min. 1 Power Snatches + 2 Snatch Balances GPP: AMRAP 10 min. Dumbbell Walking Lunges 15m. 10 Dumbbell Push Press 10 Burpees
Read moreWarm-up: 20-20-20-20 EMOM 5min. 2 Burpees 4 Push-ups 6 Sit-ups 8 Air Squats Applied Strength: Every 1 min. for 10 min. 1 Power Snatch + 1 Hang Snatch GPP: Find your Push Press 15 Rep Max For Time 2 Rounds of: 25 Deadlifts 20 Bent of Barbell Rows 15 Hang Power Cleans 10 Front Squats
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