Every 4 min for 12 minutes (3sets)
10 weighted box step overs (take 2 db or kb's on this)
10-20 push ups

Crossfit Games Open

Workout 11.5

AMRAP in 20 minutes
5 Power Cleans (66/48kg)
10 Toes To Bars
15 Wall Balls Shots (9/6kg)

Mobility: ankles, hips, spine

Single arm Bench press Alternating

14-14-14-14-14 AHAP

SO 3:00

1A) bulgarian split squats 3x(4+4)x40%
1B) back squats 3x5x65%

Straight arm front squat, 3 x 1

For time:

36 hang squat clean 65/45kg
100 Bar over burpees

Split as desired. You can move btw. movements as you like.

4 rounds for quality

1-9 Ring MU
20 abmat sit ups

Scale 1 round to:

9 parallel ring rows
9 parallet push ups (on DBs)
20 abmat sit ups

3 x 5 kip to ring row

3 x 3-5 MU turnovers, feet on a box or floor

3 x 5 spotted MU / banded MU

Try it !

5 sets, every 3 minutes
2 FS with 2 sec pause + 1 Front squats

3 rounds
2-3 skin the cats
5+5 plate windmill
5+5 meters of russian lizard walk
rest 2-3 min and repeat