WOD
A.1 Hang Power Snatch – 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
25 Double Unders/ 50 Singles
5 Power Snatches #135/#95
25 Double Unders/ 50 Singles
5 Bar Muscle Ups/ 10 Pull Ups
A.3
Accumulate 1:00 L-Sits
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WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
5 Minute Amrap
15 Barbell Facing Burpees
21 Power Cleans #155/#105
27/21 Calorie Row
Rest 5 Minutes
5 Minute AMRAP
15 Barbell Facing Burpees
21 Power Cleans #135/#95
27/21 Calorie Row
Rest 5 Minutes
5 Minute AMRAP
15 Barbell Facing Burpees
21 Power Cleans #115/#85
27/21 Calorie Row
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WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
5 Rounds
21 Wallballs
14 DB Lunge #50/#35
9 L-Sit DB Press #50/#35
A.3
3 x 30 Hollow Rocks
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WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2 Crossfit Open WOD 19.5
In 20:00 Minutes or Less
33 – 27 – 21- 15 – 9
Thrusters #95/#65
Chest to Bar Pull Ups
Scaled: #65/#45 Thruster, Jumping Pull Ups
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Partner WOD
In Teams of 2:
100/70 Calorie Row
75 Box Jump Overs
30 Power Snatches #135/#95
90 Pull Ups
30 Power Snatches #115/#80
75 Box Jump Overs
100/70 Calorie Row
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