WOD

Dynamic Effort Lower Body

Box Squat 10×2 at 70% 1RM, rest 30 secs
Conventional Deadlift with bands 7×1 at 50% 1RM

Then:

5 rounds for time of:

10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders

Buyout

Banded Good Mornings 100

Max Effort Seated press with Bands

Then:

Bench Press with Bands
3×10 with heaviest possible

Then:

50 Push-ups
40 AbMat Sit-ups
30 Box Jump 30/24
20 Ring Push Up
10 Strict Pull-ups
400 m Run or Row

For time:
1 Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s
1 Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)s
1 Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)s
1 Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)s
1 Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)s

Max Effort Conventional Deadlift

Then:

Seated Good Morning
3×6 with heaviest weight possible.

Then:

21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
Knees To Elbow

Then:

4×20 Straight Leg Sumo Deadlift

and/or

200m Tire Drag

High Hang Power Snatch 4×4 at 70% 1RM

Then:

Hang Power Clean & Jerk 4×4 at 70% 1RM

Then:

Every 1 min for 10 mins do:
5 Squat Cleans, 165/105 lbs
10 Burpees

Then

Wall Balls 50

Bench Press With Band 6×3 at 40% 1RM
Rest 30 secs between sets, set up well and move bar as fast as possible.

Then:

Bent Over Barbell Row 10-10-10

Then:

5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs

Finish with:

Band Pull Apart 50-50-50-50

Working in groups of 2 or 3 do the following for time:

200 Double Unders

Then

10 Rounds Of Cindy

— then —

Kettlebell Bear Crawl, 24/16 kg, 20 m (or 10m x number of team members)

Then

10 Rounds Of Cindy

— then —

200 Double Unders

Perform 7 sets of the following as a bar complex at 85%

Power Clean 3
Front Squat 3
Squat Clean 1
Split Jerk 1

Then:

CrossFit Games Open 11.5