Mobilize, then:
Three sets for times of:
25/17 Calories of Rowing
3 x Ring Work of your choice*
6 Clusters (75-135/55-95 lbs)
6-8 Bar Work of your choice**
Rest 2 minutes
*
Ring Muscle-Up
Ring Transition Feet on Floor
Ring Transition Feet on Box
Ring Transition Calves on Box
Ring-Dip
**
Bar Muscle-Up
Arch Under Bar Jump to Support
Chin-over-the-Bar Pull-Ups
Chest-to-Bar Pull-Ups
Strict Pull-Ups
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 75-80%
Rest as needed
B.
Against a 2:30 clock
1000/900 Meter Bike Erg or 500/450 Meter Row
Max Deadlifts*
Rest 90 seconds and repeat for a total of FOUR sets.
Set 1: 155/105 lbs
Set 2: 185/135 lbs
Set 3: 225/155 lbs
Set 4: 255/165 lbs
*Weights are based off of CrossFit Games Open Event 14.3
C.
Every 3 minutes for 15 minutes (5 sets):
21/16 Calorie Assault Bike
12 Double Dumbbell Squats (50/35lbs.)
9 Kipping Handstand Push-Ups