CrossFit Minneapolis + St. Paul

Deadlift: 7 x 3

3 Rounds For Time:
21 Deadlifts (135/93)
15 Bar-Facing Burpees
9 Back Rack Lunges (per leg)

Hang Power Snatch:
5-3-3-1-1

3 Rounds For Time:
40 Double-Unders
15 Power Snatch (75/53)
40 Double-Unders
15 Thrusters (75/53)
…rest 1 minute b/w rounds…

Every 6 Minutes, 6 Sets:
200 M Burden Run (20/14)
12 R-Arm Hang Power Clean + Jerk (AHAP)
12 L-Arm Hang Power Clean + Jerk
1 Minute Max Distance HS Walk

EMOM 12 Minutes:
1 Pause Front Squat
*3 second pause

EMOM 15 Minutes, Alt. b/w:
1) 20/15 Calories
2) 15 KB Swings (72/53)
3) 10 Burpee Box Jump-Overs (24/20)

For Load:
1 Power Clean + 1 Hang Power Clean + 1 Hang Clean

For Time:
800 M Run
50 KB Snatch (53/35)(25/arm)
40 Wall Balls (20/14)(12′)
30 TTB
20 KB Push Press (53/35)(10/arm)
10 Muscle-Ups
*Time Cap: 15 Minutes

AMRAP 40 Minutes:
500/400 M Row
12 Devils Press (40/25)
35 Sit-Ups
3 Rope Climbs
…rest 3 minutes b/w rounds…

KALSU
100 thrusters (135/93)
EMOM – 5 burpees

This is arguably the hardest workout in crossfit. Feel free to scale the weight, reps, and/or both. This workout will start to fall apart very quickly. 30 minute time cap.