10 strict pullups (sets of 4-2-1-1-2)
Clean & Jerk 2-1-1-1-1-1-1 @ 35-45-55-62-62-62-62kg w/ 2min rest
Back Squat 1-1-1-1-1-1 @ 65-70-75-75-75-75kg

Then 10 min, every minute on the minute, 2 hang snatch @ 25kg

10 strict pullups (4-2-2-2)

10 strict pullups (sets of 4-3-2-1)
Snatch 2-2-1-1-1 @ 20-25-30-32-35kg
Snatch 1-1-1-1 @ 39kg w/ 2min rest
Front Squat 2-2-2-2-2 @ 60kg w/ 1-2min rest
Push Press 5-5-5 @ 35-45-45kg

Clean & Jerk 1-1-1-1 @ 58kg w/ 90sec rest
Front Squat 3-3-3-3 @ 64kg w/ 2min rest

Then 3 rounds of:
5 RDL @ 55kgs
30 sec rest
20 situps
45 sec rest

Clean & Jerk 5-5-5-5-5 @ 55kg w/ 2 min rest
Front Squat 3-3-3-3 @ 60kg

Then 4 rounds of:
5 RDL @ 55kg
30 seconds rest
30 seconds Right Side Plank
30 seconds rest
30 seconds Left Side Plank
1 min rest

10 minute AMRAP:
200m row
12 pushups
30 air squats
(4 rounds + 41m)

rest 3 minutes

Then 50 toes-to-bar for time
3:53

Snatch 2-2-2-2-2 @ 35kg w/ 2 min rest
Back Squat 3-3-3 @ 64kg w/ 3 min rest
Jumping Clean Pull(from hang) + Hang Clean 5x(2+1) @ 42kg w/ 2 min rest
One Piece Pick Up Drill (Clean Grip – 3020 tempo): 3 x 3 reps @ 55 kg w/ 90 sec rest

Snatch 2-2-2 @ 30kg w/ 2 min rest
Clean & Jerk 3x(2+1) @ 49kg w/ 2 min rest
Back Squat 5-5-5 @ 72kg

Then 3 rounds of:
10 per leg Single Leg KB Romanian Deadlift
1 min rest
6 3-way STRICT Toes to Bar (2 each direction)
Rest 1 minute

Sprints!!

Agility ladder warmup
4x 40-ish yard acceleration
10x 40-ish yard sprint

HOORAY!

Hang power clean 2-2-2-2-2-2-2-2-2 @ 15-35-40-45-[49x5] kg w/ 2 min rest

Front squat 5-5-5 @ 60kg

Then 3 rounds of:
10 Partner-resisted hamstring curls
30 second handstand hold
Rest 30 seconds
30 seconds AMRAP Depth Push Ups (10-9-11 @ 1.5"-3"-4" plate height)
Rest 1 min

For time:
250m row
15 kb swing @24kg (american)
25 burpees
15 kb swing @24kg (american)
250m row

8:11. I felt like I was gonna die. SUPER winded. Yikes.

Trial run of the Trodo Games solo workout:

10 Shoulder to Overheads @ 85 lbs
20 Bar Hops (I did bar-facing bar hops)
10 Hang Power Cleans @ 85 lbs
20 Bar Hops
10 Deadlifts @ 85 lbs
20 Bar Hops
10 Muscle-ups, or Burpee Ring Pullups (I did burpee ring pullups at 6 inches above my highest standing reach)

4:44. Cap is 5 minutes at the games.

Snatch 2-2-2 @ 33kg w/ 2 min rest

Clean & Jerk 2-2-2 @ 52kg w/ 2 min rest

Back Squat 5-5-5 @ 61kg

Then 3 rounds of:
5 Shoulder Press @ 20kg
Rest 30 seconds
6 per arm Renegade Row @ 10-15-20lbs
Rest 2 min

1 Renegade Row = hands on dumbbells, 1 pushup, row w/ one arm, row w/ other arm