STRENGTH : 6-MIN EMOM

- 20 Sec Box Jump Overs, then...

Heavy Plate Squat Hold ( REST 1:1 )

- 60 sec

- 50 sec

- 40 sec

- 30 sec

- 20 sec

- 10 sec

WOD : 10-MIN AMRAP

-  5 Pull Ups +(Strict)

- 10 Strict Presses (75/55) +(95/65)

- 15 Abmat Sit Ups

STRENGTH : 8 Rounds For Quality!

- 4 Hang Power Cleans *

* 2 sec pause on each catch @ 75%

WOD : 12-MIN EMOM (5:2:5)

- 4 Full Snatches (95/65) +(115/80)

Then Max Double Unders

Score = Total Double Unders

CrossFit OPEN WOD 19.3

For Time! 

- 200’ OH Dumbbell Lunge (50/35) 

- 50 Dumbbell Box Step Ups (24/20) 

- 50 Strict Handstand Push Ups

- 200’ Handstand Walk

STRENGTH : 10-MIN EMOM

- 6 Back Rack Lunges (75%)

Partner WOD : For Time!

50-40-30-20-10 Cal Row

( while partner kneeling front rack )

40-30-20-10 Burpee BJO (24/20)

( while partner deadlift holds )

Rx (95/65) Rx+ (135/95)

STRENGTH : 5 Rounds For Quality!

- 5 BTN SG Push Jerk ( HEAVY )

WOD : 28-21-15-9 For Time!

- Thrusters (75/55)

- Pull Ups

- Lateral Burpees OTB

- Snatches (75/55)