pic courtesy of the CrossFit-Games

WOD

5min EMOM, of:

3 burpees

5m sprint & back + 10m sprint & back!

Strength

Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps

Post loads to comments.

Gymnastics 19:00

handstands

bar muscle ups

WOD

back to basics

bench press

5 rounds for time of:
Run 800 meters
205-lb. bench presses, 10 reps
45-lb. weighted pull-ups, 10 reps

*35min time cap!

Post time to comments.

Weightlifting

Hang squat clean 7*2

Front squat (pause 3 sec at the bottom) 5*3

Clean pull 5*2

Pic by Dima V.

WOD

Complete as many rounds as possible in 30 minutes of:
12 walking-lunge steps
15  sit-ups
15 Russian swings 32/24kg
5 muscle-ups (rings/bar)

Post rounds completed to comments.

Strongman

3-3-2-2-1-1 Bench Press, Rest as needed between sets

3-3-2-2-1-1 Push Press, Rest as needed between sets

3-3-2-2-1-1 Weighted Pullup, Rest as needed between sets

Post loads for each lift to comments

Endurance

400-800-1200-400-800-1200

run Rest 1:1

Pic by Dima Vazinovich

WOD

in teams of 4, 21min AMRAP Back-squats 80/50kg

*the team starts and go for a 400m run every 5min (4 times total)

**bar stays in the air from the time the first team member lifts it up after the 1st run, till the next run!

GirlsWOD

"Linda"-A.K.A 3 Bars of death…

10-9-8-7…1 reps for time, of:

Deadlift @ 1.5 BW

Bench press @ BW

Clean @ 3/4 BW

WOD 08:30 + 12:00

For time:
70-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent

Post time to comments.

Strongman 11:00

3-3-3-2-2-2-1-1-1 Bench Press Rest as needed between sets

3-3-3-2-2-2-1-1-1 Push Press Rest as needed between sets

3-3-3-2-2-2-1-1-1 Weighted Pullup Rest as needed between sets

*Post loads for each lift to comments

Endurance 13:00

5X800m Run

rest 1:1