LET’S GET PHYSICAL

A. 0 - 12 Minutes to Establish a Heavy for the day of: 3 Rep Squat Snatch

B. 12 - 18 Minutes - Squat Snatch @ 80% of Part A 3 | 3 | 2"

C. 2 x 7 minute AMRAP of:
5 Double Dumbell Devils Press
15 Wall Balls
35 Double Unders
Note: 2 Minutes Rest Between Sets

LET’S GET PHYSICAL

A. 0 - 16 Minutes to Establish a Heavy for the day of: 3 rep Back Squat
B. 16 - 20 Minutes - Back Squat @ 80% of Part A 2 | 3 | 2"

C. 3 Rounds for time of
15 Toes to Bar
15 Box Jumps
400 m Run

LET’S GET PHYSICAL

A1. Strict Press 6 | 6 - 8 | 0"
A2. (Elevated) Feet Parallette Push Up/Push Up 6 | Max Effort | 2"

B. 4 Rounds for time of:
8 Hang Squat Clean 60/40 kg
12 Double Dumbbell Shoulder to Overhead
16 Double Dumbbell Box Step Over 24/20 "

LET’S GET PHYSICAL

Buddy WOD
3 x 10 minute AMRAP of:

Station 1
100/90 Cal Echo Bike Calories
40 m Double Dumbbell Walking Lunge
then max effort Pull Ups in Remaining time

Station 2
100/90 Cal Rower
40 m Double Dumbbell Walking Lunge
then max effort Alternating Single Arm Devils Press in Remaining time

Station 3
100/90 Cal Ski Erg
40 m Double Dumbbell Walking Lunge
then max effort Burpee Box Jump Overs in Remaining time

note: 1 minute rest between sets

LET’S GET PHYSICAL

A. 20 minute AMRAP of:
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 32/24 kg

Level 3 - Rx
Level 2 - 1 RMU/4 HSPU/24 and 16 kg KB
Level 1 - 2 Strict Pull Ups/4 HSPU/24 and 16 kg KB

B. 2 minute AMRAP of:
Echo Bike Calories

LET’S GET PHYSICAL

A1. Elevated Foot Bulgarian Split Squat
5 | 8 L + 8 R | 0"
A2. Jumping Air Squats
5 | 8 - 12 | 2"
B. Alternating 18 minute EMOM of:
1st minute : 40 sec Chin Hold over Bar
2nd Minute : 12/10 Ski Erg Cal
3rd minute : 40 second Handstand hold against wall
4th minute : 30 Second Parallel Bar Walk
5th minute : 8 Shoot through + Push Up
6th minute: Rest/Walk

LET’S GET PHYSICAL

Crossfit Games Event 10

For time of:
30 Toes to Bar
2400 m Run
30 Toes to Bar
2400 m Run
30 Toes to Bar
Time Cap 30 minutes

Level 3 - RX
Level 2 - 20 Toes to Bar/2000 m Run
Level 1 - 20 Toes to Bar/1600 m Run

LET’S GET PHYSICAL

A. 1 Clean Shrug + 1 Squat Clean + Jerk + 1 Squat Clean 6 | 1 | 2 "

B. 14 minute AMRAP of:
6 Rope Climbs
12 Dumbbell Shoulder to Overhead (L)
12 Dumbbell Shoulder to Overhead (R)
24 Wallballs