WOD

Dirtier 30
30 Box Jumps 24″/20″
30 Chest to Bar Pull-Ups
30 Kettlebell Swings 53/35#
30 Toes to Bar
30 Push Presses 115/80#
30 Deadlifts 115/80#
30 Wallballs 20/14#
30 Burpees
30 Double-Unders

Teams of 3:
200 Calorie Bike
150 Calorie Row
100 Box Jumps (24/20)
75 Clean and Jerks (135/95)
15 Rope Climbs

Snatch
EMOMx10: 1 Snatches at 75%

AMRAP 10 of:
9 Sumo Deadlift High Pulls (95/65)
12 Wallballs (30/20)
:30 rest between rounds

Teams of 2
20 Tire Flips
80 Double Kettlebell Swings
80 Goblet Squats
40 Bike Calories
1 floor length Farmers Carry (accumulate 2000#)
20 Man Makers

1. Snatch
A. 1RM Snatch Balance
B. Work up to a heavy Power Snatch + Hang Squat Snatch

2. Strength
Pause Overhead Squat – 5×2
*3 Second Pause in the Bottom

Conditioning
2 RFT:
20 Pull ups
30 Push ups
40 Situps
50 Squats

Sweat Class 5 PM
On a continuously running clock, complete for time:
5 minute EMOM: 10 Push ups + 10 Squats
Run 1 mile
5 minute EMOM: 10 Burpee Box Jump Overs (24/20)
Run 1 mile
5 minute EMOM: 5 Toes to Bar + 15 Double Unders

All Classes
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 between rounds.

Skill work

5 RFT:
25 Calorie Row
16  Pull ups
9 Strict HSPU

*Adv scale up to C2B and deficit HSPU

Optional
Lift 5×5

OPEN 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.
Please visit http://games.crossfit.com/workouts/the-open for details on standards.