3 RoundsBent Hollow body Rock x12 reps Table 30 second hold “Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Snatch Grip Deadlift5-5-5 Sprint 400 meters, 300 meters, 200 meters and 100 metersRest between each effort as needed.

Front Squat5-5-5 Mike “Dork” Kennedy225 pound Back Squat, 33 reps15 Burpees225 pound Deadlift, 33 reps15 Burpees70 pound DB Swings, 33 reps15 Burpees

#OptOutside 30-40 minutes of outdoor movement today! Post activity to comments.

Team Workout – As a team: Move a 45, 35 and 25 pound plate 800m.(The team may only move as a single unit.The plates must be in locked out overhead while moving.)90 L-pull-upsClean 12,000 poundsRow 2000m Post time to comments.

Front Squat 1-1-1 CrossFit Games Open 11.1Complete as many rounds and reps as possible in 10 minutes of:30 Double-unders15 Power snatches (75lbs / 35kg) Post loads and time to comments.

Bent Hollow body Rock 4 x 60 secondsTable 4 x 30 seconds Complete 7 round of the following for time:7 Handstand Push-ups12 Toes to BarAG walks 100 feet Post time and load to comments.

“Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Front Squat10×2 @85% 1 Rep Max 60 seconds rest Snatch 1-1-1-1-1

Team workout:Working as a team complete as many rounds of the following as possible in 20 minutesRow 1000 metersWallball, 21 reps21 Pull-ups Athletes can rotate at anytime, but must rotate on a fault Faults consist of the following: WallballMissing the targetMissing the catch (dropping the ball)Missing depth on the squat Pull-upsReleasing the barChin does not pass over bar RowingComing unseatedReleasing the handle