21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

http://games.crossfit.com/workouts/the-open

Strengt for HSPU or MU´s 30 minutes

Hand stand push ups

12-15 Seated Dumbbell press@AHAP
:30 sec hand stand hold
12-15 Triceps press@barbell
:30 hollw hold

rest 2 min btw rounds

Muscle ups

6-8 Strict C2B (no band)
:30 L-Sit /w Kettelebell´s
8-10 Ring Dip
10-15 Biceps curl /w barbell

rest 2 min btw rounds

Metcon (reps)

AMRAP in 30 minutes of:
40/30 calories row
12 Box over burpees
50 Double-unders

M: 22,5kg DB’s, 24”
N: 15kg DB’s, 20”

2 rounds
1:30 rowing
5 push up + inch worm
20 air squats
10 cossack squats (slow and controlled)
10+10 light db press
:20 HS Hold

CONDITIONING

E5MOM x9 (3 rounds, 45min)

Row/Bike/Airbike/Run/Ski for 45min. Every fifth minute alternate between A, B and C. Workout starts with A.

A: 3 Man Maker video and 20m Walking Lunge (DB anyhow) 

B: 5 Strict Pull-Up + 10 Push-Up + 15 Hollow Rock + 20 Mountain Climber

C: 10 Double KB Snatch (from floor) and 10 KB C&J (from hang) 

Overall RPE 3, nice and easy.

This workout is mostly machines. You can go nose breathing only if wanted to keep your HR low.

Tailor the loadings to support your deload week! You can do this for 2 rounds (30min) if wanted.

5x8 Floor Press

Box front squats, 3 x 8

"RANDY"
as individual:
75 power snatch for time 35/25

or as 2 person team:
200 power snatch for time 35/25

Deadlift
6x3 80-85%

Hang snatch (above the knee) 3 x 3