M16

TABATA incline (15%) treadmill run @10kmh

GTG x 3
6 Deadlifts @100kg
5 Strict HSPU

M15 - ROMWOD3

Walk 6 miles with hills

ROM WOD: It's all in the wrists

M14 - ROMWOD2

3 x 4 min Row
77-81-81 cal

ROM WOD: Shoulder Smash

M13 - ROMWOD1

ROMWOD: Hercules

M12 - 17.3

2 min row
o/h band mob
burgener warm-up 
PRACTICE pull-ups and squat snatch up to 60kg

CrossFit Games Open Workout 17.3

WOD:
Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb
*If all reps are completed, time cap extends by 4 minutes.

55 reps 
(3.30)

M11

TABATA The Arc cross trainer @Max incline & Max intensity (like a hard stair climber)
10-10-12-13-13-13-12-12 cal
95 cal

GTG x 3
Burgener warm up + snatch balance
4 strict pull-ups
5 c2b pull-ups

M10

GTG x 3
10 single-arm bottoms-up KB press @12kg
6 single-arm KB o/h lunges each side @12kg
6 deadlifts @100kg
5 strict HSPU

M9 - 17.2

2 min row
Hip and shoulder mob
3x10 GHD Hip ext 
TTB, m-up, lunge and clean PRACTICE

CrossFit Games Open Workout 17.2

WOD:

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge @2-50lb
  16 toes-to-bars
  8 power cleans @2-50lb
Then, 2 rounds of:
  50-ft. weighted walking lunge @2-50lb
  16 bar muscle-ups
  8 power cleans @2-50lb
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

89 reps (Each round = 34 reps)
(5.30)

M8

TABATA Row
7-7-8-8-8-8-8-9cal

GTG x 3
In gym:
5 bottoms up single KB press @12kg
5 pull-ups
5 bottoms up single KB lunge @12kg
5 bar muscle-ups (green band)

In office
20 KB swings @16kg
10 Goblet squats @16kg
30sec 8-point plank with alt arm raise 

FMS Rolling and shoulder stability:
Roll from supine to prone using outside leg
Roll from supine to prone using outside arm
Roll from prone to supine using outside leg
Roll from prone to supine using outside leg  

Side planks (plus full belly breath and neck rotations)
KB arm bar @12kg (variations: eyes closed / neck rotation / bottoms up / screwdriver)
3 month PNF position @12kg (variations: eyes closed / bottoms up / screwdriver) 

Check this out Matt:

M7

GTG x 3
5 Pull-ups
20 KB swings @16kg
5 Toes-to-bar
10 Cossack squats @16kg
5 Bar m-ups (green band)

3 x 4min The Arc cross-trainer (max incline, 70% resistance), 2 min active recovery
83cal-82cal-87cal

M6

Grease the Groove (GTG)  - sets spread through the day
3x5 pull-ups
3x10 bottoms up KB press @16kg
3x5 toes-to-bar
3x5 bar m-ups (black band)

M5 - 17.1

CrossFit Games Open Workout 17.1

WOD:
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

18.52

I haven't felt like that in a while. This was a good one!

M4

4 x 20sec stair/hill sprint w/ 5 min walk round block rest

M3

TABATA Watt bike

M2

TABATA Russian KB swings w/ breath hold

13-13-13-13-13-13-13-13

M1

Super Joints & Unbreakable flow

3x30sec handstand hold
3x30sec hang from branch
4x20 squats, push-ups

F14

Cold water waterfall and underwater swims

GTG 5x5 HSPU & pull-ups

F13

20 min PRACTICE Animal Flow/Unbreakable

GTG 5x5 HSPU & pullups

F12

10 min Onnit Unbreakable flow

Super Joints 1000 move morning (modified)

100 squats, 100 side bends, 50 push-ups, 50 forward bends, 100 straight arm lateral raises overhead, 50 torso twists, 100 hops each leg, 100 sit-ups, 

F11

TABATA sand sprints (aim to maintain distance)

bodysurf