Workout of the Day
A.
Two sets, not for time, of:
Handstand Walk x 15-20 yards
L-Sit x 20-40 seconds

B.
Four sets of:
Deadlift x 3-5 reps
Rest as needed.
(Build over the course of the four sets to a heavy-ish deadlift based on how you’re feeling.)

C.
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Workout of the Day
A.
Three sets of:
Back Squat x 5 reps
Rest 20 seconds
Pull-Ups x Max Reps
Rest 3 minutes

(Pull-ups must be unbroken, and in rhythm. Terminate the set as soon as you lose rhythm – do not hang on the bar, stop, regain rhythm and shoot for more.)

B.
Three sets for times of:
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar
Rest 4 minutes

C.
For Max Reps:
2 minutes of Double-Unders
Rest 90 seconds
90 seconds of Double-Unders
Rest 60 seconds
60 seconds of Double-Unders

Workout of the Day
A.
CrossFit Games Open Workout 12.2
Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Rest 2-4 hours after A, and if possible . . .

B.
Run 800 Meters at 90%
Rest 5 minutes
Run 800 Meters at 95%
Rest 5 minutes
Run 1 mile at 90%

Workout of the Day
A.
Snatch
Set 1 – 60% of 1-RM
Set 2 – 65% of 1-RM
Set 3 – 70% of 1-RM
Set 4 – 75% of 1-RM
Set 5 – 80% of 1-RM
Set 6 – 85% of 1-RM
Rest as needed.

B.
Clean & Jerk
Build to a heavy single in 5-6 attempts – do not exceed 6 attempts.

C.
75/45 lb. Power Snatch x 10 reps
(smooth and efficient, good mechanics, calm breathing on each rep)
Rest as needed.