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