WOD: Emom for 20 min (5rds) 1-6 bench press 2-Max cal row 3-Max BSU 4- rest (bench press can increase weight every round or not) ACCESSORY: 20 dB row (10/10) 12 trícep ext 3 rds

SWOD: 12 min to establish a 3RM Snatch ( should be Touch and Go) WOD: 40/28 cal bike 30 T2B 20 wall balls 20/14# 10 deadlift 225/155 5 ring MU 10 deadlift 20 wall balls 30 T2B 40/28 cal bike

SWOD: Back squats 3@70,80,2@90 WOD: 3 Hang power clean 135/95 6 push ups 9 air squats 2 rds 1 min break 3 hang power clean 145/100 6 push ups 9 air squats 2 rds 1 min break 3 155/105 6 9 2 rds 1 min break 3 165/110 6 9 2 rds 1 min break 3 175/115 6 9 2 rds ACCESSORY: 20 hollow rocks 6 heavy hip thrusts (shoulder blades on bench)

SWOD: Split jerk Work to find a heavy triplet (challenging weight) WOD: 18 min amrap 6 stoh 135/95 7 burpee pull ups 10 kB swings 70/55 200 run ACCESSORY: 12 shoulder lateral raises 20 sit ups 3 rds

CROSSFIT OPEN WORKOUT 19.1 15 Min AMRAP 19 Wall Balls 19 Cal Row Men. 10 ft target, 9kg ball/20lb. Women. 9ft target, 6kg ball/14lb.

SWOD: front squats 5-5-3-3-1-1 Work to a challenging but not max single WOD: Emom for 15 min ( 4 rds) 1- Max cal bike 2- Max cal row 3- Max cal ski 4- rest

WOD 1: Emom for 10 min ( rds) 1- 10 burpees 2- 3 squat snatches Start around 60% increase if u can WOD 2: 15 min amrap 9 ch2b pull ups 6 cleans 135/95 3 deadlifts Increase the weight after every round 155/105-175/115-195/125- 215/135

SWOD: Back squats 5@65,75,80 Then one attempt Max reps at 85% WOD: Emom for 18 min ( 6 rds) 1-15/12 cal row 2- 15 kB swings 70/55# 3- 15 wall balls 20/14#

SWOD: 5x 3 push presses + 5 strict pull ups Starting around 60-65% can go up on weight WOD: For time 25 HSPU 50 T2B 800 run 75 push presses 75/55# 150 double unders

SWOD: Front squats 5x3 Go for a heavy triplet WOD: 3 min amrap 6 Air Squats 6 front rack lunges 95/65 (1 min break) 3 min amrap 6 box jump 24/20 6 front squats 1 min break (2 rounds)