warm up
kipping – c2b – mu progression
dumbbell snatch
stifflegged dl with db

mobility
walk of pain with db

skills
pull ups behind neck

strength
front squat 1rm
push ups ME

Legless CrossFit Games 2013 workout

27 thrusters

4 ropes

21 thrusters

3 ropes

15 thrusters

2 ropes

9 thrusters

1 rope

 

Eazy WOD

substitute rope with rope declines

Thrusters with a stick