Valitse omat 8️⃣ suosikkiliikettä, puolen minuutin ajan maksimitoistot, puoli minuuttia lepoa.

Kolme kierrosta kaiken kaikkiaan nautiskelua, eikä taatusti lihota 😋

Pre-WOD: 5 X 3 Dead Lift

WOD
20min EMOM
Even - 5 Hang Clean
Odd - 5 CTB Pull-Up (Subbed 53# KB swings)

Then

25-20-15-10-5
GHD
Back extension

Strength
3-3-3-3-3 deadlift
185-205-225-245-265(f)

Wod

18 minute AMRAP:
10 Burpees
20 Kb swings
30 Double unders

7 rounds, 10 burpees

Thrusters 40kg 1-2-3-4-5-6-7-8-9-10 toistoa
Romanian DeadLift 80kg 10-9-8-7-6-5-4-3-2-1 toistoa

1 Thruster, 10 RDL, 2 Thrusters, 9 RDL etc....

6 rounds
6 clean and jerk at 30 kg
6 burpees
6 pushups

Warmup: 15/15 x 5 KB Snatch

Skill: Handstand Pushup (more advanced folks can try the freestanding HSPU)
5 x 5

Workout: 5 Rounds
Gate Sprint
20 Pullups
10 HSPU

Workout 12 . 3

MEN

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

181 total reps - 5 rounds + 1 box jump

AMRAP 18 min

-15 box jumps 24"
-12 push press 115#
-9 toes to bar

Barbell Complex (3 Rounds) - 95 lbs
-3 Dead Lift
-3 Hang Clean
-3 Push Press/Jerk
-3 Back Squat
-3 Snatch Balance

-3 Overhead Squat

DID NOT DO THIS - WILL MAKE UP ON SUNDAY OR FRIDAY
Ladder For Time:
-15 Push Up/1 Sit Up
-14 Push Up/2 Sit Up
-13 Push Up/3 Sit Up
-12 Push Up/4 Sit Up
....
- 1 Push Up/15 Sit Up

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3