Dynamic deadlift
8x2r @ 40% + bands
Go every 36s.

EMOM 16:
1. 3 (weighted) strict pull up
2. 10 double kb floor press
3. 30+30 s banded birddog row
4. rest

Pause Front squat build up heavy triple in 20 minutes
-controlled eccentric phase
-3 sec pause at the bottom
-max 3 heavy sets

Workout 18.2

1-2-3-4-5-6-7-8-9-10

Dumbbell Squats
Bar Facing Burpees

RX`D DB 2x22,5/2x15kg
Scaled DB 2x15kg/2x10kg, stepping burpees allowed

18.2 a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Time&Weight

https://games.crossfit.com/workouts/open/2018/2

EMOM x 10

1) 10 Deadlift
2) 6+6 curtsey lunge (Kb or Db)

On the 2:00 x 10 rounds :

12 Box Jumps 24"/20"
6 Toes to Bar
1 Power Snatch

*score is Sum Total of snatch weight

Front squat 3x6 reps (3 sec pause)

-rest 90-120 seconds

Deadlift

2 x 10 @ 50-55%
2 x 8 @ 60-65%
2 x 6 @ 70-75%
3 x 2 @ 80-85%

Send off 3:00

No TnG. No Letting Go.

AMRAP 20

5 pull ups
10 push ups
15 air squat

Hang Squat clean + Squat Clean + 2 Jerk

8 x ( 1 + 1 + 2 )

Sets : 1-3 @ 50 - 60%
Sets : 4-6 @ 65 - 70%
Sets : 6-8 @ 75 - 80%

Of C&J 1RM

Send off 2:00