Better Sam

5K run — 33:14.

Level 2
Friday Night Lights
CrossFit Games Open 16.1
20 Minute AMRAP:
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

196.

Gymnasticals

AMRAP in 20 mins:
1 false grip pull-ups, 3s eccentric, 5s false grip hang
1 false grip eccentric, 10s
2 ring dips, 3s eccentric

6 rounds.

5×5 blue band transitions

Level 2
Gymnastics
3 Rounds:
3 Segmented Wall Climbs
5 Around-The-Worlds

Metcon
21-15-9 Reps For Time:
Hollow Rock
Kettlebell Swing, 24/16
Row, for calories

4:57.

Gymnasticals

AMRAP in 20 mins:
1 false grip pull-ups, 3s eccentric, 5s false grip hang
1 false grip eccentric, 10s
2 ring dips, 10s

5 rounds.

Level 2
Social Sunday
As A Team Of 2, For Time —
100 Ring Push-Ups
Complete 5 V-Ups every time you break.
100 Ring Rows
Complete 10 Hollow Rocks every time you break

16:30. With Mike! Rings probably 12″ from surface for push-ups, 3′ off ground for RR.

Gymnastics Part Deux

5×5 green band transitions, 90s rest

5×5 Cuban rotations (10#), 90s rest

Level 2

Metcon
CrossFit Games Open 15.4
8-Minute AMRAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

33.

Gymnasticals

AMRAP in 20 mins:
1 false grip pull-ups, 3s eccentric, 5s false grip hang
1 false grip eccentric, 10s
2 ring dip eccentric, 10s

5 rounds.

Level 2
Gymnastics
3 Rounds:
60 Second Hollow Hold
60 Second Handstand Hold
30 Second Crow Position Hold

Metcon
8x200m Row Sprints

10:00 no partner — rested what I rowed (approx 0:40 per round)

Level 2
Strength
Push Press (5×3)

125.

Metcon
AMRAP in 20 Minutes:
10 Pistols
20 Burpees
30 Double-Unders

6 (band scaled pistols)

Level 2
Gymnastics

AMRAP in 15 minutes:
1 false grip pull-ups, 3s eccentric, 5s false grip hang
1 false grip eccentric, 10s
2 ring dip, 3s eccentric

4 rounds (last ring dip was a negative)

ALL LEVELS CASH OUT
3×5 Cuban Rotations

2×10#

Metcon
EMOM For 10 Minutes:
1 Power Clean
1 Squat Clean
1 Front Squat

115, 125, 135, 140, 145, 150, 150, 150, 150, 150.

Gymnastics Part Deux

5×5 green band transitions, 90s rest

3×5 Cuban rotations (10#), 90s rest

Gymnasticals

AMRAP in 20 mins:
1 false grip pull-ups, 3s eccentric, 5s false grip hang
1 false grip eccentric, 10s
1 ring dip, 3s eccentric
1 ring dip eccentric, 10s

5×5 green band transitions, 90s rest

5×5 Cuban rotations (10#), 90s rest

Note: deload every 3rd session with 40% volume at harder variant.