4x5 Front squat

4x5 snatch pull

3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- push jerk in split
- Clean and split jerk

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in 20 min find your daily 1 RM
clean & jerk
- write down 3 of your heaviest lifts

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with 80% of daily 1 rm

EMOM 10
2 c&j

Partner wod ( You GO, I GO)

In 9 mins
3-6-9-12-15…
Cal row
Dumbell Squats @2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell burpee@2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell box step up@2x22,5/15kg

For time
20-30-40-50-60 DU
5-10-15-20-25 Thruser 50kg

TC:15min

4-5 rounds, time cap 30 min

40 cal ergo
20 air squat
15 push-up/v-up
10 snatch/clean&jerk
5 pull-up/toes to bar

Rest of 30 min max cal of ergo

12 min emom
1 rep clean

AMRAP5
Box over burpee

CrossFit Open 11.2
AMRAP in 15 minutes
9 Deadlifts (155/100 lb)
12 Push-Ups
15 Box Jumps (24/20 in)

For time:
100 DU
10m DB oh walking lunge
12/9 Bar muscle up
20m DB oh walking lunge
9/7 Bar muscle up
30m DB oh walking lunge
7/5 Bar muscle up
100 DU

DB 22,5/15kg
TC.18min