Total 105 min
5 min of assault bike, mobility
Skillwork: BMU practice for 10-15 min, 6 sets, best yellow band

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk
Build to today’s heaviest set.

C.
Five rounds for time of:
5 Power Cleans (195/135 lbs) = 61 kg > 45 kg
10 Front-Racked Reverse Lunges (195/135 lbs) = 61 kg > 45 kg
15 Burpees Over the Barbell

Results: 2.44, 3.36, 3.43, 3.53, 3.19 = 17.17
Avg/max HR 175/188

D.
1000m row

E.
40 pull ups: 20, 10, 7, 3

Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s
+
- Lizard Pose x 60s each.
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 min of cardio (bike or row)
Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
X2
Clean + front squat
EMOM x 10
2 cleans + 1 front squat
*aim to increase weight every 2-3 rounds

EMOM 1 ON 1 OFF
AMRAP 29 min.
- Cal Row.
- Tire flip.
- Diamond push ups.
- GHD: Sit-ups.
- Farmer's walk (64/40 kgs).
- Toes to bar.
- Box jumps (24"/20").
- MU.
- Pistols.
- GT Push ups.
- Wall Ball Shots (9/6 kgs).
- Hand stand hold.
- Burpees.
- DU.
- Rope climb.

3 x 15
Askelkyykky kuulalla/käsipainoilla
Pystypunnerrus käsipainoilla
Ojentajat taljassa

4 Sets:

8 Bench press@AHAP
8 Strict pull ups

Tempo Front squat 3x1 35x1

65-70 % 1rm front squat

5 x 1000m Row. 85% pace

Rest 2:00 btw. rounds

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

3 rounds
1' row (cal)
1' wall ball @9/6
1' sdhp @24/16
1' ring dip
1' rest