For Time:
21-15-9
Pull Ups
Push Ups

at 5 mins begin workout 2

EMOM 12
Min 1: Deadlift 8 reps max 50% of 1RM
Min 2: Jumping split squat 8/side
Min 3: Russian KB swing 15 reps

Row 6x1000m (4-7sec faster than ave 5k pace)

Ret 90sec between rounds.

If you don´t have any idea of your 5k pace, go by feel the first 1000m and then adjust your pace for the next ones. This is not all out effort.

Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min

https://games.crossfit.com/workouts/open/2018#workoutDescription

Barbell Cycling: Rxd weights: Men 70kg, women 50kg

40sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, Power Clean + Push Jerk, rest 2min

30sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ, rest 2min

20sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ

We will redo this workout next week and increase the weights. Try to do touch and go reps, don´t go into singles. Move well and move fast. Scale if needed.

4 Rounds for Time;
400m Run
15 Deadlifts 100/70kg
5 Ring MU

14 Min Time Cap!

Strength (load)

Back squat 7 sets of 1. Climbing weight. Every 3:00.

Side Lever Progressions:

1. Russian Twist
   Use following template
   3x6, 5x6, 3x12
   4x12, 4x18, 5x18
   4x24, 4x30, 5x30

2. Elbow side plank twist

3. Side Over Arch

4. Arch Up
   Use following template
   3x2, 5x2, 3x4
   4x4, 4x6, 5x6
   4x8, 4x10, 5x10

5. Twisting Arch Up

6. Circle Arch Up
   Use following template
   3x1, 5x1, 3x2
   4x2, 4x3, 5x3
   4x4, 4x5, 5x5

Perform with coupled mobility exercise.
For Quality

For time

21-15-9

Boxjump
C2B

2x 4 min amrap ( 1min rest between amraps)

10 bar over burpees
8 front squats
6 STOH

-lateral burpees
-goal 2+ rounds/amrap
-score all the reps together

L1: 40/30kg
L2: 50/35kg