Toes to Bar work Tabata Mash Up TTB Wall Ball Shots 20/14lb Push Ups #1 Extra Gains 4 x 400m Run Rest 3 min between

Team WOD: “Celebrate The Open 2019” For Time: 19 Cal Row 19 Wall Balls 20/14lb 25 Toes to Bar 50 Double Unders 15 Squat Cleans 60/37.5kg 60m DB OH Lunge 22.5/15kg 50 Box Step Ups 22.5/15kg 50 Strict HSPU 10 Power Snatch 42.5/30kg 12 Bar Facing Burpees 10 Bar Muscle Ups 33 Thrusters 42.5/30kg 33 Chest to Bar Pull Ups Handstand Walk Tag in and out where you need to, share reps however you like.

OHS (taken from the floor) Warm up to a heavy double AMRAP in 10 min: 400m run 10 OHS 42.5/30kg 1 Rope Climb

Pull up work Hollow/superman Kipping swing EMOM x 3 rounds: Min 1: 5 Pull Ups Min 2: 10 DB Hang Clean & Jerk (5 per side) Min 3: 10 Wall Balls 20/14lb Min 4: 100m Row

HSPU and HS Walking practice 3 RFT: 8 Power Cleans 60/42.5kg 8 HSPU 8 Ring Dips

Deadlift 3-3-3-3-3 Ab finisher

Open WOD 19.5 For Time: 33-27-21-15-9 Thrusters 43/29kg Chest to Bar Pull Ups (Time Cap 20 min) Alternate WOD: AMRAP in 20 min: 5 Push Ups 10 Sit Ups 15 Box Jumps 24/20"

Open WOD 19.5 For Time: 33-27-21-15-9 Thrusters 43/29kg Chest to Bar Pull Ups (Time Cap 20 min)

EMOM x 4: Min 1: Run 100m Min 2: 10 V Ups Min 3: 10 Ball Slams 15/12kg Min 4: 5 Deadlifts 100/70kg

AMRAP in 7 min: 7 Thrusters 42.5/30kg or DB 22.5/15kg ** 21 Double Unders Then within the next 8 min and with the clock still running: 1RM Clean and Jerk No further attempts after the 15 min expires ** If you have sore legs from the squats on Tuesday, we'll reduce the weight in the thruster today, but moving the legs will help :)

For Time: 250m Row 25 Alternating DB Snatch 22.5/15kg 5 Muscle Up 25 Box Jumps 24/20” 10 Ring Dips 25 Push Press 20/15kg 15 Toes to Bar 25 MB Russian Twists 20/14lb 20 CTB Pull Ups 25 Alternating Lunge 25 Wall Ball Shots 20/14lb

Every 2 min x 10 rounds: 6 back squat 3 front squat All completed at 50% of your 1RM Front Squat (Upscale to 60%* speak to a coach about this)

Open WOD 19.4 3x: 10 Snatch 12 Bar Facing Burpees Rest 3 min 3x: 10 Bar Muscle Up 12 Bar Facing Burpees 12 min time cap Alternate WOD: AMRAP Calories in 12 min 2 rounds: 800m Run (or row if raining) 400m Farmer's Carry 24/16kg then Assault Bike Calories in time remaining

Open WOD 19.4 3x: 10 Snatch 12 Bar Facing Burpees Rest 3 min 3x: 10 Bar Muscle Up 12 Bar Facing Burpees 12 min time cap

Bench Press 3-3-3-3-3 Superset with 200m Row after each set of 3

For Time: 21-15-9 KB Swing 24/16kg Box Jumps 24/20” Front Squats 60/42.5kg

Every 5 minutes x 5 rounds 3 Power Snatch 60/42.5kg 6 CTB Pull Ups 9 Deadlifts 60/42.5kg 12 Bar Facing Burpees

Power Clean Complex High Hang Power Clean + Hang Power Clean + Power Clean 1-1-1-1-1 EMOM for 7 min 1 x Power Clean

Open WOD 19.3 For time: 200-ft. dumbbell overhead lunge 22.5/15kg 50 dumbbell box step-ups 24/20" (22.5/15kg) 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Alternate WOD for people who have already completed 19.3 Prowler push Max laps in 30 sec at body weight x 5 (empty prowler is 45kg) Rest as needed Assault Bike Sprint x 6 20 sec work 2:40 rest (During the 2:40 rest at some stage complete a 30 sec hollow hold) Score is total calories

Open WOD 19.3 For time: 200-ft. dumbbell overhead lunge 22.5/15kg 50 dumbbell box step-ups 24/20" (22.5/15kg) 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes