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Weightlifting
Pause Power Position Snatch (1)
Pause in the High Hang

Metcon
AMRAP in 8 minutes:
6 Power Snatches 115/75
8 HSPU (strict)

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Metcon
3x10s Support Holds (Rings out)
3×3 Ring Dips (strict, hollow body, rings out on top)
3×5 Support Swings
3×5 Cross Pull-Outs (w/spot or band)
3x10s Support Tuck Holds
3×7 Ring Push-Ups (Hollow body/rings out)

3×10 Swing (rings out on back swing, form focus
5×3 Ring Pull-ups (False Grip, High pull w/spot)
3×3 Skin the Cat
3x10s Hanging L-Sit (Pull-Up bar)

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Weightlifting
Back Squat (5×5)
@ 60%

Metcon
For Time:
Row 750m
50 Wall Balls
25 Power Cleans 135/95

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Weightlifting
Pause Power Position Clean & Jerk (1)
Work up to a 1 Rep Max.
Pause in the High Hang.

Metcon
18-15-12 reps of:
Deadlift 225/155
Bar Facing Burpees

Rx+ 15-12-9 reps for time:
Deadflift 225/155
Burpee Box Jump Overs 24/20″

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Weightlifting
Bench Press (1)
Work up to a 1 RM Bench Press.

Metcon
Max Effort 1-Mile Run
Go all out for this trial.

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Metcon
Every Minute on the Minute for 10:00 complete:
1 Squat Snatch @ 80%
Complete Power Snatch if ROM is limited.

Metcon
4 Rounds:
10 CTB
5 Full Snatches 135/95
Complete Power Snatch if ROM is limited.

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Weightlifting
Shoulder Press (7×1)

@80-90%

Metcon
Max Effort 2k Row
All out effort for the row during test week.

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Gymnastics
Handstand Work
3×10 Tuck-Up handstands
5x30s Handstand Hold w/Spot
3x30s Hollow Body Holds

Pull-Up Work
Shoulder Stretches (L-Grip each arm)
3×7 Hollow-Arch-Hollow
5×3 Toe-to-Bar (Strict)
5×3 Pull-Ups (Strict-False Grip)
3×3 Bar Muscle Ups (Strict w/Spot)

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Weightlifting
Back Squat (3×1)
80-90%

Back Squat (4×1)
90-100%

CrossFit Games Open 15.3
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

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Weightlifting
Deadlift (7×1)

@80-90%

2 Mile Time Trial
For Time:
Run 2 miles