CrossFit Minneapolis + St. Paul

Deadlift:
1-1-1-1-1-1

3 Rounds, Each For Time:
1 Rope Climb
300/250 M Row
12 Deadlifts (225/153)
1 Rope Climb
…rest approx. 2 minutes b/w rounds…

EMOM 10 Minutes:
1 Hang Snatch
…rest 1 minute…

EMOM 10 Minutes:
1 Hang Power Snatch

For Time:
15 OHS (95/63)
15 Bar-Facing Burpess
10 Hang Power Snatch
10 Bar-Facing Burpees
5 Hang Snatch
5 Bar-Facing Burpees

Back Squat (compare to 12119):
1 x 15

10-8-6-4-2 Reps For Time:
Unbroken Power Cleans (135/93)
Unbroken Front Squats
*Every time the bar is set down perform 1 Bar-Facing Burpee for every Front Squat remaining

5 Rounds For Time:
30 Russian Twists (20/14)
0:45 Wall Sit
20 Shuttle Sprints
0:30 Hang from PU Bar
10 Dynamic Push-Ups
0:15 L-Sit

7 Sets, 0:30 on, 1:00 off:
2 Power Cleans

2 x AMRAP 6 Minutes:
151 Double-Unders
7 Hang Power Clean and Jerks (165/108)
101 Double-Unders
5 Hang Power Clean and Jerks
51 Double-Unders
3 Hang Power Clean and Jerks
…rest 2 minutes b/w sets…

Overhead Lunge:
6-6-6- (each leg)

3 Rounds For Time:
10 C2B Pull-Ups
15 Box Step-Ups (40/25)(24/20)
20/15 Calories
15 Box Jumps (24/20)
10 KB Swings (72/53)

Pause Deadlift (3 Second Pause):
4 x 5

EMOM 10 Minutes:
1 Power Clean (225/153)
4 Lateral Burpees
6 Plate Squats (15/10)