3 Rounds for time

50 medball cleans (20/14)

800m Run

4 Rounds for Time (with a Partner)
10 Devil Presses (50/35 lb) / Plank Hold
20 Deadlifts (245/165 lb) / Wall Sit
30 DB Snatches (50/35 lb) / Scissor Kicks

Cash out:
500 Double-Unders / Row
With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

CrossFit Open 19.5

33-27-21-15-9 reps for time of:

Thrusters (95lbs/43kg for men, 65lbs/29.5kg for women)

Chest-to-bar pull-ups

Time cap: 20 minutes

10 Min EMOM

2 Power Cleans (75-80%)

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Cleans (50% of 1 Rep Max)
Handstand Push-Ups

Performance
"Sir Charles"

Wearing a 20/14# Weight Vest:

1,000m Run, directly into...

5 Rounds:
10 CTB Pull-Ups
30 Air Squats

Directly into... 1,000m Run

Fitness

1,000m Run/ Row, directly into...

5 Rounds:
10 Ring Rows
30 Air Squats

Directly into... 1,000m Run/ Row

Push Press
4 Sets of 6 Repetitions
Aim to to build to a moderately heavy set of six.

Set #1 - 65% of estimated 1RM Push Press
Set #2 - 70%
Set #3+4 - 75%


4 rounds
25 Push Press (75/55)
15 Bar Facing Burpee
25 GHD Sit Up

EMOM x 25:

Minute 1: 100m Run 
Minute 2: 10 Pendlay Rows (135/95)
Minute 3: 15/12 Calorie Row 
Minute 4: 20 Reverse Lunges 
Minute 5: Rest

"Luck Of The Irish"

5 Rounds for Time
17 Kettlebell Swings (53/35 lb)
17 Knees-to-Elbows
17 Sumo Deadlift High-Pulls (53/35 lb)
17 Goblet Squats (53/35 lb)

Partner WOD

Accumulate 200 calories on the bike. While one partner is on the bike, the other completes 10 thrusters, then switch until 200 calories are completed.

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

Men snatch 95 lb. Women snatch 65 lb.
Time cap: 12 minutes

Back Squat 
Every 90 seconds, for 6 rounds: 
10 reps of back squats at moderate weight.

4 Rounds (For Time): 
200m Run 
10 Pull Ups 
30 Air Squats

“After Hours”

21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
30 Double Unders

FITNESS

“After Hours”

21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
45 Single Unders


Cool Down: 10 Min Easy Bike/Row

Clean (Power or Squat)

Build to a Heavy Single

12-15 minute window to establisha heavy singe of a clean variation,
either a power clean or a squat clean.


Conditioning

"Elizabeth"

21-15-9 Reps For Time

Cleans (135/95 lb)
Ring Dips

6 Rounds of:

1 min Row for Calories
1 min Burpees
1 min Ring Row
1 min Rest

3 Rounds

21/18 Cal Assault Bike
15 Deadlifts (185/125)
9 Strict Chest To Bar Pull Ups (30/24)

- Rest 3 mins b/t sets -
- 7 min time cap per round -

Partner workout (one partner works at a time)

For time:

50 box jump burpees

100 American kettle swings

150 ab mat sit ups

200 meter run (each)

150 ab mat sit-ups

100 American kettle swings

50 box jump burpees

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb./35-lb, dumbbell, 24-in./20-in, box 
Time cap: 10 minutes

Bench Press
4x12

4 Rounds (For Time)
10 Dips
20 Slam Balls
30 Ab-Mat Sit Ups

5 Rounds, On the 4:00:

9 Power Cleans (165/115)
12 Pull Ups
21/15 Calorie Bike

EMOM x 20

Min 1: 30 sec Sled Push
Min 2: 15 Burpees
Min 3: 25 sec Battle Rope
Min 4: 200m Row

Midline
3x12 Reverse Snow Angels
3x15 V-Ups