20 min AMRAP

5 C2B
10 RIng Dip
15 Back Squat (42.5kg)

Row
2x3000m, resst 3 minutes

6 rounds:

1) 22 sit ups
2) 22 air squats
3) 23 biceps curl 20kg barbell

Deadlift w belt 6x5

-Buy In-
5/3/1 Back squat deload
115x5, 145x5, 175x5

WOD
For time:
Row 3k

-Cash Out-
“Grace”
30 Clean and Jerk for Time (135/95)
3:54

The row sucked big time after yesterday's WOD. My legs were smoked! Grace was pretty killer too.

Tempo Front Squat
10 Sets of 1:
6 Seconds Down
1 Second Pause In Bottom

For time

21-15-9
Thrusters 42,5/30kg
bar over burpees

CrossFit open 19.3

3 rounds
10 stiff leg deadlift @ 90kg
10 chest press
10 quad curl/leg

3 rounds
10 db press
10 db lat rise
10 bicep curl

7x1 (58-70%)
* +2% every set.
* 7s. Down + 3s. pause