In any order
200m row
10x tire flips
20x pull ups
20x GHD sit ups
20x double unders
20x box jumps 20/24″

then

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

In teams of 3 – two full rounds of the following exercises:

• 100m weighted overhead walking lunges + 100m weighted run (15/10), during which, the other two team members do as many reps as possible of:
• Dumbbell split jerks (80/60)
• Burpees

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Clean 3-3-3-3-3-3-3 reps

then

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

Deadlift 5×5

then

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

5x Sled Pull 135/180 length of room

then

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Bench Press 5×5

then

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

In Teams of 3, complete 1500 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it).

Kettlebell Swings 1.5/1 pood
Box Jumps 24/20
Air Squats
Pushups
Burpees
Pull-ups
Situps
Calories Rowed
Double Unders – no singles allowed!
Wall Balls (14/20)
Sand Bag (44#) Ground to over head
Dumbbell Push Press 50/30
Back Extension

Weighted pull-ups 2-2-2-2-2-2-2 reps

then

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Run 1 mile

then

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups