For quality and minimum rest, 30-20-10:

• Good morning
• Weighted sit-up

150 m farmers walk with heavy kettlebells or dumbbells after every round

5 rounds
7 deadlift 100/70kg
7 knees to elbows
7 burpee

12min tc

Up to max 70% of 1RM snatch in 20min

Snatch pull + squat snatch + hang squat snatch + OHS

Shoulder press
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

for time:

2-4-6-8-10
hang clean 70/50kg
10-20-30-40-50
double unders

5 rounds for time of:
* 7 hang power cleans (2/3 of 1RM clean)
* 14 burpees

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb. (43 kg)
Women use 65 lb (29 kg)

Scaled 29/20 kg

More information: http://games.crossfit.com/workouts/the-open#tabs-5

On the minute:
6 x Ring Push Up´s
4 x Strict Pull Up´s

• Pseudo Planche Push Up (5x10r)
• Bench Dip (5x10r)
• Negative Dip (5x5r x10s)
• Parallel Dip 5x5r)

Perform with coupled mobility exercise. Focus on proper technique and range of motion.

Back Squat + box jump

5 x every 3 min

3 + 3
65% + 30/24"

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Goal & Intensity:
- Build strength and explosiveness by combining squats and jumps.
- Execution: Every 3 minutes, perform 3 back squats (65%) followed by 3 box jumps (30/24"). Repeat for 5 rounds.
- Progress: Maintain solid squat form and focus on an explosive jump.
- Tip: Control your breathing and engage your core before each lift.
RPE: 7-8