A. T&G Deadlift – In 20 minutes, build to a 5-RM for the day. Today we will only be using a double overhand grip on the bar – no mixed grips, no lifting straps. B. In 10 minutes… 15 Burpee 10 Deadlift (use 70% of today’s (5-RM) 5 Bar Muscle-up

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Men: 50-lb. dumbbell / 24-in. box Women: 35-lb. dumbbell / 20-in. box Scaled: Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Men: 50-lb. dumbbell / 24-in. box Women: 35-lb. dumbbell / 20-in. box Scaled: Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack

Every 4 minutes, for 20 minutes (5 sets), for times: Row 250 Meters Deadlift x 9 Hand Release Push-up x 12 If unable to keep rounds under 2:30, adjust repetitions accordingly.

Every 4 minutes, for 20 minutes (5 sets), for times: Row 250m Hang Power Clean x 6 (115/75) Ring Dip x 9 If unable to keep rounds under 2:30, adjust repetitions accordingly.

A. Handstand Push-up or Handstand hold – Max reps or max hold for time L-Sit – Max hold for time (scale to single leg or tuck hold) Single-unders or Double-unders – Max reps in 3 minutes B. For time, complete sets of 15-12-9-6-3 of: DB Front Squat DB Push Press Box Jump Ring Rows

CFM Test #4 A. Strict Handstand Push-up – Max reps unbroken Toes to Bar – Max reps in 90 seconds Double-unders – Max reps in 3 minutes Rest as needed between each effort. B. “Josh” For time, complete sets of 15-12-9-6-3 of: Front Squat (155/95) Push Press (155/95) Box Jump (24/20) Chest to Bar Pull-up

For time: Row 1,000m 20 Kb One-arm Cleans (alternating) (52/36) 30 Burpee 40 Hollow Rocks 50 KB Swing (53/36) 40 Hollow Rocks 30 Burpee 20 Kb One-arm Cleans (alternating) Ski 1,000m

For time: Row 1,000m 20 Kb One-arm Suitcase Deadlift (switch sides after 10) 30 Burpee 40 Flutter Kicks 50 KB Swing (RUS) 40 Flutter Kicks (2-count) 30 Burpee 20 Kb One-arm Suitcase Deadlift (switch sides after 10) Ski 1,000m

A. Every 90 seconds, for 18 minutes (3 sets): Station 1 – Snatch Grip Romanian Deadlift Station 2 – Wall Facing Handstand Hold x 30 seconds Station 3 – DB One-arm Row x 8-10 @ 20X1 Station 4 – Barbell Roll-outs x 10-12 B. 4 rounds for times: Bike for Calories x 12/8 DB Single-arm Overhead Stationary Reverse Lunge Steps x 14 (switch arms after 7 reps) DB Snatch x

A. Power Snatch – 20 minutes to a 1-RM for the day. B. 4 rounds for times: Bike for Calories x 12/8 Power Snatch x 10 (95/65) Overhead Squat x 8 (95/65) Rest 2 minutes

With a partner… For time: 100 Calorie Row 100 Shoulder to Overhead (95/65) 100 DB Deadlift (50/35) 100 Alternating Burpee to Plate Only one athlete may work at a time.  Reps may be partitioned within each movement anyhow, except for the final movement where athletes will switch off every rep. All reps must be completed within each movement before moving on.

With a partner… For time: 100 Calorie Row 100 Shoulder to Overhead  100 DB Deadlift 100 Alternating Burpee to Plate Only one athlete may work at a time.  Reps may be partitioned within each movement anyhow, except for the final movement where athletes will switch off every rep. All reps must be completed within each movement before moving on.

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed 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 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed 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 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225

Every minute, on the minute, for 20 minutes: Interval 1 – Monostructural element Interval 2 – Goat practice *For Interval one, choose from the Bike, Rower, Skier, Or Double-unders and perform 30 seconds of work.  For Interval two, pick a GOAT (something that needs improvement on) and practice it.

Every minute, on the minute, for 20 minutes: Interval 1 – Monostructural element Interval 2 – Goat practice *For Interval one, choose from the Bike, Rower, Skier, Or Double-unders and perform 30 seconds of work.  For Interval two, pick a GOAT (something that needs improvement on) and practice it.

A. Power Clean – 20 minutes to a 1-RM for the day. B. Against a 4 minute clock, for 4 rounds: Run 400m 5 Power Clean @ 75-80% of today’s 1-RM Toes to Bar- Max Reps in time remaining. Rest 2 minutes after every round.

A. Every 2 minutes, for 18 minutes (3 total sets) of: Station 1 – Single arm/leg Romanian Deadlift x 8-10 reps/side @ 3011 Station 2 – Station 3 – DB Single-arm Row x 8-10 reps/each arm @ 20X1 Station 4 – Squat Jumps x 12-15 reps @ 20X1 B. Against a 4 minute clock, for 4 rounds: Run 400m 20 KB Swing (Rus) Abmat Sit-ups – Max Reps in time

A. Strict Press 10-8-8-6-6-4 Rest 2 minutes.  The goal here is to be challenged by every set, defeated by none. B. Perform 30 seconds of work, followed by 30 seconds of rest, for 15 minutes (5 sets of each) for max reps of: Interval 1 – Forward Plate-hop (45# plate) Interval 2 – Strict Pull-ups    Interval 3 – Handstand Hold or Strict Handstand Push-ups  

A. Push Press 5-3-3-2-2-1-1-1 Rest 2 minutes. Let’s hit our first set between 75-80% of our 1-RM Push Press and increase to a heavy single for the day. B. Perform 30 seconds of work, followed by 30 seconds of rest, for 15 minutes (5 sets of each) for max reps of: Interval 1 – Double-unders Interval 2 – Strict Pull-ups    Interval 3 – Strict Handstand Push-ups

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Back Squat x 8-10 @ 20X1 Station 2 – Banded Pull-Throughs x 10-12 @ 30X1 Station 3 – Elbow Side Plank x 45 seconds/side B. For time: Bike 30/21 Calories 21 Goblet Squats 400 Meter Run 15 Goblet Squats 15 Burpees 9 Goblet Squats

A. Every 2 minutes, for 10 minutes, of: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% Rest 2 minutes, then: Every 3 minutes, for 9 minutes (3 sets of): Back Squat x 1 reps @ 90+% B. For time: Bike 30/21

Complete 3 rounds of 1 minute for max reps at each of the following stations: Station 1 – Kb Swing (Rus) Station 2 – Lateral Plate Hop-over Station 3 – Burpee Station 4 – V-ups Station 5 – Ski Rest 2 minutes after every round. Score is total reps accumulated.

Complete 3 rounds of 1 minute for max reps at each of the following stations: Station 1 – Kb Swing Station 2 – Double-unders Station 3 – Burpee Station 4 – Toes to Bar Station 5 – Ski Rest 2 minutes after every round.  Score is total reps accumulated.