Today's Workout:
A. Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%

B. For max reps:
185/125 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps

C. Complete as many rounds and reps as possible in 12-minutes of:
15 Thrusters (95/65 lbs)
15 Chest to Bar Pull-ups

Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Rest 2 minutes between sets.

B. In teams of 2, alternating full rounds:

Complete as many rounds and reps as possible in 8 minutes of:
30 Double-unders
10 Wall Ball Shots (20/14 to 10 ft)

Rest 2-minutes, then...

Complete as many reps in 8 Minutes of:
Burpee Toe to Bar
(Must switch every 5 reps)
*Perform a burpee, immediately followed by a toes to bar.

Rest 2-minutes, then...

Complete as many meters as possible in 8 minutes of:
Rowing on Concept 2 Erg x Max meters
(Must switch every 250 Meters)

Today's Workout:
A. Take 15 minutes to build to today’s heavy Push Press
Followed immediately by…

Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest Push Press

B. "Open Workout 13.2"
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20" box

Today's Workout:
A. Three sets, not for time, of:
Muscle-Ups x 2-6 reps
L-sit Hold x 30-45 seconds

B. Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Glute-Ham Raises x 6-8 reps @ 3011

Today's Workout:
A. Every 2 minutes, for 20-minutes of:
Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 85, 90, 90+

B. "Open Workout 13.4"
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Masters 55+: 115/65 lbs

Today's Workout:
A. Three sets, not for time, of:
Kipping Handstand Push-Ups x 10-20 reps
(Chose a range that is suitable.)
Double-Unders x 40-50 reps

For each of these movements, work on movement efficiency – make these as effortless as possible.

B. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C. CrossFit Games Open 11.4 - KIND OF... :)
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (135/95 lbs)
10 Muscle-ups*

*If you do not have muscle-ups, sub 30 Ring Dips.

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%

B. For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

C. For time:
Row 1000 Meters
20 Front Squats (185/125 lbs)
40 Chest-to-Bar Pull-ups
80 Double-Unders