Take about 20 minutes to work up to a heavy 3 rep deadlift, then deload to a moderate weight (60-70%) and do three rounds for time of deadlifts and burpees over bar. Treat this as much as a sprint as you can! Strength Deadlift 3, 3, 3 Conditioning 3 rounds for time: 15 deadlifts, 255/175# 15 burpees over barRead more

Start at any station with a partner and do as many reps as possible in 2 minutes. You may switch at any point and scale as necessary for each individual. (try to use the same barbell weight if possible) Rotate in the order written and repeat so you hit each station 3 times. Your score is total reps. In teams of two: AMRAP in 2 minutes at each station (no rest between stations) Clean and jerk, 155/105# Double Unders Rope Climbs Toes to bar repeat for a total of 3 rounds (12 total stations)Read more

Get at least two heavy sets of five overhead squats, then two sets of three. For the metcon, snatches may be full or power. The push-ups will fatigue your shoulders, so efficiency on the snatch will be key! Strength OHS 5, 5, 3, 3 Metcon 5 rounds for time: 5 snatches (anyhow), 135/95# 25 push-upsRead more

Setup for both workouts, but score them separately. The first WOD is exactly the same as Regional WOD #3 except it has a longer time cap while the second is a variation. If you finish WOD 1 under 10 minutes, it gives you extra time to rest. If you do not finish, your score is 10:00 + 1 second for every rep you did not finish. For WOD 2, there is no time cap. If you would rather do 28 pistols (14L/14R) each round instead of air squats, it would be considered Rx+. For time: 104 wall balls, 20/14# 52 pull-ups (time cap: 10 minutes) rest 1 minute 4 rounds for time: 28 air squats 15 power cleans, 115/80#Read more

Run this like Fight Gone Bad – 3 rounds of 1 minute at each station (no transition time). After the 5 stations, rest 1 minute, then repeat for the other 2 rounds. Your score is total reps for all movements. 3 rounds for total reps: KB swings, 70/53# HSPUs row, calories burpees box jumps, 24/20″Read more