STRENGTH:
Dead Lift 5-4-4-3-3

WOD:
5 RFT:
10 T2B
16 Single Arm Alternating DB Snatch (35/50)

WOD:
22 min AMRAP:
5 Ring Muscle Up
35 Wall Ball (9/10, 14/20)
70 Double Unders
2 min rest

STRENGTH:
10 min EMOM:
2 Re-Grip Squat Cleans
1 Jerk

WOD:
8 min AMRAP:
8 Cleans (95/135)
8 HSPU

CrossFit Open 20.1
10 rounds for time of:

- 8 ground-to-overheads (65/95)
- 10 bar-facing burpees

Time cap: 15 minutes

RX workout is shown,Head to games.crossfit.com for the full standards & division breakdown.

WOD:
2 Rounds of Max Reps: 2 min Work, 1 min Rest/Rotate

Cal Row
KB Swings (35/53)
Assault Bike Cals
Strict Pullups

STRENGTH:
10 min EMOM Complex:
1 DL
1 Hang Power Clean
1 Front Squat
1 S2OH

WOD:
7 min AMRAP:
12 Double DB Squats (35/50)
12 T2B

For Time: Repeat CF Open WOD 19.4

3 Rounds:
10 Snatches (65/95)
12 Bar Facing Over Burpees

Rest 3 minutes

3 Rounds:
10 BMU
12 Bar Facing Over Burpees

For Time: Diane into Fran
21-15-9
DL (155/225)
HSPU

--2 min Rest: Change Load---

21-15-9
Thruster (65/95)
Pull Ups

WOD:
2 RFT:
100 DU
10 RMU
20 Hang Power Snatch (65/95)
100 DU
30 Single DB Hang Clean & Jerk (35/50)
40 T2B

Power Cleans 3-3-3-3-3 (touch n go)

Superset:
Strict Pull Ups 6-6-6-6-6
Push Ups 10-10-10-10-10

For Time: 400m Run

12 min EMOM: 1 Squat Clean
@ 13 min mark:
8 min AMRAP:
Bar Facing Over Burpees
15 WB (14/20, 9/10)

For Time: Repeat CF Open WOD 19.3

200' Single DB OH Walking Lunges
50 Single DB Box Step Ups (35/50, 20/24)
50 SHSPU
200' Handstand Walk

WOD:
3 RFT:
9 RMU
15 Double DB Cleans (35/50)
21 Single DB Box Step Overs 35/50, (20/24)

STRENGTH:
12 min EMOM: 1 Squat Snatch

WOD:
10 min AMRAP:
10 Snatch (55/75)
10 OHS (55/75)
35 DU

STRENGTH:
Jerk: 5-5-5-5

WOD:
For Time:
Buy In: 800m Run
21-15-9:
HSPU
T2B
Buy Out: 800m Run