The style (meaning the amrap then min rest then amrap) is similar to the final event in the 2011 CrossFit Games. The movements are different but the principle is the same. This will test your mental game. How hard should you push on the first one? Every part is scored. If you blow it out will you have enough in the tank to finish the last one. Start with steady, but controlled pace.
Here is a link to the final event of the 2011 CrossFit Games WOD
WOD
15 Burpees
15 Push Press (115#/75)
25 Pull ups
25 Front Squats (115#/75#)
35 Sit ups
35 Hand Release Push ups
40 KB Sumo Deadlift High Pull (70#/53#)
3 Min AMRAP
REST 1 Min
15 Burpees
15 Push Press (115#/75)
25 Pull ups
25 Front Squats (115#/75#)
35 Sit ups
35 Hand Release Push ups
40 KB Sumo Deadlift High Pull (70#/53#)
6 Min AMRAP
Rest 1 Min
15 Burpees
15 Push Press (115#/75)
25 Pull ups
25 Front Squats (115#/75#)
35 Sit ups
35 Hand Release Push ups
40 Kb Sumo Deadlift High Pull (70/53)
-For Time-
Score = Total Reps for First AMRAP/ Total Reps for Second AMRAP/ Then time to complete
Jon Lang working for that solid lock out position!