STRENGTH : 12-9-6-3 For Quality!

- Clean Pull Unders

[ 55% - 60% - 70% - 75% ]

- Then, Front Squats

[ 70% - 75% - 80% - 85% ]

Partner WOD : 4 Rounds For Time!

- 500m ROW

- 200m PARTNER RUN

- 10 C&J (155/105) +(185/125)

WOD : 4 Rounds For Time!

- 28 Double Unders

- 28 Deadlifts (135/95) +(185/125)

- 28 Squats

- 28 Toes To Bar

- 28 Double Unders

** 2-MIN REST **

STRENGTH : Overhead Squats

- 3x4 ( @ 75% )

- 4x3 ( @ 80% )

WOD : For Time!

40 Push Presses (115/80) +(135/95)

30 Box Jump Overs (24/20)

20 Push Presses (115/80) +(135/95)

10 Box Jump Overs (30/24)

STRENGTH : 20 Reps For Quality!

- Hang Pause Clean ( 75% )

( 1 sec pause at the Hang )

( 10 sec pause on the Catch )

WOD : 5 Rounds For Time!

- 30 Plate Russian Twist Taps (35/25) +(45/35)

- 20 Plate Rotations (35/25) +(45/35)

- 10 Thrusters (95/65) +(115/80)

CrossFit OPEN WOD 19.5

33-27-21-15-9 For Time!

- Thrusters (95/65)

- Chest To Bar Pull Ups