4x
4min. On / 4min. Off:

A.)
28/24 cal Row / Air bike (cash in)
amrap:
5 Strict HSPU + 5 Strict Pull up

B.)
28/24 cal Row / Air bike (cash in)
amrap:
8 Power clean + 8 Front squat
(Rx: 50/35kg)

• 2x A & B (alternate)
• Barbell should be light (~35%/Front squat 1rm)
• Go by feel, scale reps down if needed.

5 Rounds, new every 4th minute
20/15 Cal.
30 Air Squats
7 Power Snatches 50/35kg

For Time, Partitioned Any Way:

RX
40 Muscle-Ups
80 Cal Row
120 Wall Balls 20/14 lb, ball to 10/9 ft

Scaled
40 Chin Over Bar Pull-Ups
80 Cal Row
120 Wall Balls 14/10 lb, ball to 10/9 ft

Time Cap: 20 min.

Teams of 2
12 Rounds For Time:

12 Alternating Dumbbell Snatches 22,5/15kg
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

"Child's Play"
3 Rounds:
15 Deadlifts (205/145)
20 Dumbell Front Squats (50's/35's)
80 Double-Unders

Kilos:
Deadlift - 93/65
Dumbbells - 22.5's/15's

4 Rounds of:
:40sec ME Hang Power Cleans 42,5/30kg
:20sec Rest
:40sec ME Wall Balls
:20sec Rest
:40sec ME Toes-to-bar
:20sec Rest
:40sec ME Handstand Pushups
:20sec Rest

For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 9kg to 10ft./ 6kg to 9ft

Time cap: 20 min.

https://games.crossfit.com/workouts/open/2020/5

Teams of 3
5 Rounds:
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Row
Minute 4: Rest

*Score is Total Row Calories

1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
- to a moderate height, power focus

2) Sumo Deadlift against a band: 8 x 3 @50% + band resistance, every 60s.
- reset reps

CONDITIONING

Rowing intervals

Row 3x2000m, 3min rest between.

Use 5 to 10sec slower pace than 2k max effort last week. Tailor more if needed.

RPE 3, heavy breathing but should hold on a conversation.