CrossFit Minneapolis + St. Paul

Pause Back Squat:
2-2-2-1-1-1-1
*3 second pause

AMRAP 16 Minutes:
200 M Run
10 Barbell Roll-Outs
8 Bar-Facing Burpees

Power Clean (Touch + Go):
5-4-3-2-1

Every 3 Minutes, 4 Sets:
8 Hang Power Cleans (165/108)
16 KB Push Press (53/35)(8/arm)
48 Double-Unders

Pause Front Squat:
2-2-2-2-2-2-2
*3 Second pause

5 Rounds For Time:
100 M Sprint
1 Legless Rope Climb
…immediately into…
5 Rounds For Time:
100 M Sprint
10 TTB

Strict Press:
3-2-2-1-1-1

3 Rounds For Time:
350/300 M Row
21 DB Thrusters (AHAP)
12 C2B Pull-Ups
…rest 2 minutes b/w rounds…

EMOM 25 Minutes:
1 Power Snatch

AMRAP 9 Minutes:
Accumulate 2 Minutes in L-Sit
50 Box Jump-Overs (24/20)
20 TGU (53/35)(Alt. every 5 reps)

OHS:
Build to Heavy 2

For Time:
400 M Run
50 Walking Lunges
200 M Run
40 Air Squats
400 M Run
30 OH Stationary Lunges (95/63)
200 M Run
20 OHS

EMOM 12 Minutes:
1 Bench Press

For Time:
400 M Run
21 Russian KB Swings (72/53)
12 Pull-Ups, 500 M Row
21 Russian KB Swings
12 Pull-Ups
100 Double-Unders
21 Russian KB Swings
12 Pull-Ups