EMOM40:
a) row
b) air bike
c) jump rope
d) bike erg/ski
e) burpee

Target: Work 45-50s / min at easy-moderate pace (max. heart rate 160 BPM).

WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots 19-cal. row
https://games-assets.crossfit.com/2019Open_Week1_4ROMWOD-fnhd87ehsydbegw66.pdf

E105s x12: Alternate between a & b
Complex:
1 devil's press
2 thruster
3 hang snatch
2 thruster
1 devil's press

a) with two kb's
b) with two db's

For time:

1000 box step Ups 24/20"

6x every 3 min
12 deadlift
9 hang power clean
6 stoh

built up
star @65% of 1RM jerk
- unbroken
- minimum kg add 2.5 kg

Wave #1
Set #1 – 6 Back Squats @ 63% of 1RM Back Squat
Set #2 – 4 Back Squats @ 68% of 1RM Back Squat
Set #3 – 2 Back Squats @ 73% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 68% of 1RM Back Squat
Set #5 – 4 Back Squats @ 73% of 1RM Back Squat
Set #6 – 2 Back Squats @ 78% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 73% of 1RM Back Squat
Set #8 – 4 Back Squats @ 78% of 1RM Back Squat
Set #9 – 2 Back Squats @ 83% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 55% of 1RM Back Squat

Run @ HR Zone 2 - 3

45 minutes.

BikeErg Interval

5x (2 Min 30 Sec Easy (65-70 RPM), 30 Sec Sprint)

-Rest 2 Min-

5x (2 Min 30 Sec Mod (75-80 RPM), 30 Sec Sprint)

-Rest 2 Min-

5x (2 Min 30 Sec Mod (75-90 RPM), 30 Sec Sprint)

5 rounds for quality:
15/12cal AB
30m Dual KB Farmers Carry 2x32/24kg
1 Legless Rope Climb 4m

A,
Sumo Deadlift 3-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy set of 3 and back off to a heavy set of 10.

B,
5 rounds for time of:
15/13 Bike Calories
12 Ring Push-ups
9 Overhead Squats, 61/43kg

Goal
Sub 15 min

C,
3 rounds for quality of:
Bottoms-up Kettlebell Carry, pick load, 15m
10 Prone Snow Angels

Bottoms-up Kettlebell Carry- moderate