30 minutes for :

5 Strict Pull Ups. Use weight if possible.
7 Strict Handstand Push Ups / Heavy Shoulder Press
15 Weighted Knee Raise w/ Dumbbell
10 + 10 Banded Hamstring Curl. Standing.

Deadlift
3x55%
3x65%
2x8x70%
8+x70%

6 Devils Press 2x22.5/15
12 pull ups

4 x 8 min on/ 2 min off alternating

A)
1000 m row
+ amrap of
20 box jump
20 t2b

B)
1000 m row
+ amrap of
20 double db squat clean
20 box over burpee

• split the reps anyhow

CrossFit Open Workout 22.1

Foundation :

Complete as many rounds as possible in 15 minutes of:
3 bear crawls
12 dumbbell snatches 10/5kg
15 box step-overs 12"

Scaled :

Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches 15/10kg
15 box jump-overs 24"/20"
Scaled wall walks

RX`D :

Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches 22,5/15kg
15 box jump-overs 24"/20"

AMRAP 15

Ring Dips
3-4-5-6-7....
10 One Arm Devils Press 22,5/15kg
22 Sit Ups
12/10 Cal Row

5 rounds for time of:

7 kipping pull up
14 wall ball
21 du

tc 10 min

AMRAP 8
30 Double Unders
8 Single Arm Devils Press 22,5/15kg

Every 2:00 x 5 Rounds:
15 Pull-Ups
Max Meter Row

*Score = Sum Total Meters

Front squat

10 - 8 - 6 - 4

50-60-70-80% of FS max. GO every 3 min.