Skills (10min)
Pull ups (kipping and butterfly)
Bar muscle ups
Ring muscle ups
METCON
CrossFit Games Open 13.3
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 double unders
30 ring muscle ups
Option 1
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 double unders
30 bar muscle ups
Option 2
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 single unders
30 chest to bar pull ups
Option 3
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 single unders
30 pull ups or banded pull ups
Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10
Weightlifting
Pendlay rows 3×10
Gymnastics
Ice cream makes 3×5
Core
Weighted back extension 3×10
**BENCHMARK ALERT**
CrossFit Games Open 13.3 Wednesday
METCON
20min AMRAP
200 double unders
50 toes to bar
40 box jumps 24/20
30 handstand push ups
20 bodyweight power cleans
10 bodyweight front squats
Lite/Beginners
15min AMRAP
200 single unders
50 situps
40 step ups 24/20
30 push ups
20 power cleans
10 front squats
Weightlifting W1D1
Power snatch
5×3
Snatch pulls @110% of 1RM
4×3 touch and go
Front squats
3×3 (5sec pause bottom)
Accessory work
Shoulders of steel
Crossover symmetry
3 exercises of your choice
Weightlifting
30 pvc split jerks
Gymnastics
Accumulate 2min of handstand hold
Core
For time:
60 GHD situps