5 rounds for time: 4 split stance Russian kbs -R 4 split stance KB cleans -R 4 SA FR split .....
3 Rounds FT: 15 KBS (70/53) 30 OHS (95/75) 90 Double unders
Every 3:00 X 6 rounds for quality: 10 plate counterweight squats (25/15) 15 plate ground to OH (45/25) 20 plate .....
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# .....
3 rounds: 7 Bar Muscle Ups 200m Run 15 Deficit Push Ups (45/25 plates) 200m Run
For time; 50 Power Cleans (155/115) EMOM starting at 0:00 3 front Squats
For Total Time: 30 Burpee Box Jump Overs (24/20’) Rest 1min 20 Burpee Box Jump Overs (24/20’) Rest :30 10 .....
21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
Every 3min x 6: at RPE 7: 7 Front Squats at RPE7 1-2 Rope Climbs Run 200m *Walk as rest .....
3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#
