WOD: CrossFit Open Workout 19.3 10:00 to complete: 200’ single arm overhead dumbbell lunge 50 dumbbell box step-up (24/20”) 50 strict handstand push-up 200’ handstand walk (bear crawl) (5:00 rest) 8:00 amrap with no dumbbell *pick up where you left off

SKILL: every 2:00 for 12:00 (6 sets) 3 front squats at 80% WOD: for time: 800 meter run 1.5/1.2 miles on bike 1000 meter row

WOD: for time: 40 power cleans SKILL: 3 rounds: superset: 15 banded tricep pulldowns 15 ring dips :30 rest superset: 10 russian ham curls with partner 20 banded good mornings 1:00 rest

SKILL: 3×10 banded glute extensions  WOD: 30:00 emom m1: 6 kettlebell single legged deadlift (each side) m2: 12 dumbbell shoulder to overhead m3: 10 dumbbell alternating step ups (total) m4: 15 v-ups m5: 10/8 calorie bike m6: rest

SKILL: every 2:00 for 10:00 (5 sets) hip power snatch + hang power snatch + full power snatch WOD: 15-12-9-6-3 overhead squat chest to bar pull ups

4rft 200m run 2 deadlift 5 burpee box jump over 10 dumbbell hang squat clean 20 dumbbell lateral raise and curl 3:00 rest

SKILL: 100 wall ball shots for time WOD: 4 rounds not for time 10 back squat 12 seated dumbbell press 15 kettlebell full lever pull through

WOD: CrossFit Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135 lb.  25 toes-to-bars  50 double-unders  13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  11 squat

SKILL: handstand push up drill work WOD: for time: 20 strict pull ups 40 dumbbell goblet squats 50 hollow rocks 60 walking dumbbell overhead lunges (total) 50 v-ups 40 push ups 20 strict handstand push ups