CrossFit Open Workout 19.5 33-27-21-15-9 reps for time of: 43/31kg Thrusters Chest-to-bar pull-ups Time cap: 20 minutes

A: Deadlift 6-6-4-4-2 Start every 2:30min. B: "Barbara" 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between each round. Score is total time.

A1: 4 x 10 Pendlay Row A2: 4x 10 Lateral Box Shuffle Alternate A1+A2. Rest approx. 60sec. Between exercises. B: With constant motion and slowly: 21 single-arm dumbbell rows, each arm 9 ring dips (deep and strict) 30 squats 15 single-arm dumbbell rows, each arm 12 ring dips 30 squats 9 single-arm dumbbell rows, each

In teams of 2: 5 Sets (5 min on / 2 min off) 1: Row (switch every 12/9 cal) 2: Prowler push @ heavy load (switch every 15m) 3: Dumbbell Burpee Box Step Overs, 50cm (switch every 4 reps) 4: Mixed Rack Suitcase Carry 2×24/16 Kg (switch every 20 m) 5: Sled pull @ heavy

A1: 4 x 8/8 One Arm DB Power Clean A2: 4 x 15 Weighted DB Sit-ups Alternate A1+A2. Rest approx. 60sec. Between exercises. B: AMRAP in 10min of the following complex: 1 Power Clean 1 Front Squat 1 Fwd. Lunge right 1 Fwd. Lunge left 1 Push Jerk You can only rest between a complex.

40min @ STEADY Pace of: 400m Row 5 Barbell Roll Outs 40m KB Farmer Walk @ heavy 10 Back Squats @ light load 3/3 DB Turkish get-ups 5 Chin-ups OLYMPIC WEIGHTLIFTING WOD A: Hang clean + split jerk Go every 2 min For 10 sets. 2+2 B: Clean pulls w/2 sec. pause at the knees

CrossFit Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Snatch 95/65 lb (RX) Time cap: 12 minutes

A1: 4-4-4-4-4 Push Press @20X1 A2: 5 sets of 6-10 Ring rows @2020 Alternate A1+A2. Rest approx. 60sec. Between exercises. B: AMRAP in 3min of: 6 High Hang Power Cleans @light - moderate 6 Push-ups Rest 90sec. AMRAP in 3min of: 6 Deadlift @ light 6 Pull-ups Rest 90sec. AMRAP in 3min of: 6 cals

A: 7 sets of 2.2 Back Squats (rest 15sec. between the sets of 2) Start every 2:30min. B: On a 9-minute clock, 3 rounds for max reps of: 1-minute Handstand Hold 2 minutes of Wallballs In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In