Strength
Deficit Deadlifts (5x3 @80%)
Standing on a 2" riser, every 2 mins

Metcon 
75-50-25 for Time (with a Partner)
Strict Pull Ups
Strict HSPU
Push Ups
Split reps as needed

Strength
Split Jerk (5x 3 FS+1 Jerk)

5 sets
3 Front Squats + 1 Split Jerk
(Moderate Weight)

Metcon 
For Time:
50-40-30-20-10
Air Squats
100ft Lunge walk after each set

Metcon (AMRAP - Rounds)
Every min (10 mins)
200/175m Ski
Rest 1 min

Metcon (AMRAP - Rounds)
Every min (10 mins)
6 Power Snatch (135/95)
Rest 1 min

Metcon (AMRAP - Rounds)
Every min (10 mins)
10 Burpee to Bar
*6in above reach

For Time
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Metcon 
Teams of 2
5 Rounds Each (1:1)
18/15 Cal. Ski
15 OVHS (95/65)
12 Chest to Bar

Strength
Dumbbell Bench 
5 sets of 10 reps 
*Single Arm, Alternate arms each rep.
Bent Over Row 
5 sets of 10 reps
*Single Arm , Alternate arms each rep.

Strength
Deficit Deadlifts (5x5 @75%)
Standing on a 2" riser 
Every 2 mins

Metcon 
12 min Amrap
3-6-9-12. . . .
Box Jump Overs (30/24)
Dumbbell Snatch (75/50)

Strength
Split Jerk (5x 3 FS+1 Jerk)

5 sets
3 Front Squats + 1 Split Jerk
(Moderate Weight)

Metcon 
For Time:
80 Yard Lunge Walk (50/30)
80 T2B
80 Yard Lunge Walk (50/30)
*Lunge walk is with a sand ball

Metcon (AMRAP - Rounds)
Every min (10 mins)
200/175m Row
Rest 1 min

Metcon (AMRAP - Rounds)
Every min (10 mins)
6 Clean and Jerks (135/95)
Rest 1 min

Metcon (AMRAP - Rounds)
Every min (10 mins)
12 Burpee over Bar*
*Burpee parallel over bar

CrossFit Games Open 11.3
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Rest 5 Minutes

CrossFit Games Open 11.3
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Metcon 
5 Rounds for Time
20 Sand Ball Slams (50/30)
120 yard Shuttle Sprint* 
*Shuttle Sprint:
40 yards out/40 yards back
20 yards out/20 yards back
= 120 yards

Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Bent Over Row , Single Arm Dumbbell