WOD:
L3:
AMRAP X 26
10 Pull-Ups
15 Russian KB Swings (70/53)
20 Wall Balls (20/14)

L2:
AMRAP X 26
10 Jumping Pull-Ups
15 Russian KB Swings (53/35)
20 Wall Balls (20/14)

L1:
AMRAP X 26
10 Ring Rows
15 Russian KB Swings (35/26)
20 Wall Balls (14/10)

Strength:
Strict Press
5x5 @ 65%

WOD:
L3:
6 Rounds
3x Power Cleans (155/105)
6x Burpees
9x Push-ups
Rest 2 Minutes
4 Rounds
3x Power Cleans (185/125)
6x Burpees
9x Ring Dips

L2:
6 Rounds
3x Power Cleans (125/85)
6x Burpees
9x Push-ups
Rest 2 Minutes
4 Rounds
3x Power Cleans (135/95)
6x Burpees
9x Bar Dips

L1:
6 Rounds
3x Power Cleans (75/55)
6x Burpees
9x Push-ups
Rest 2 Minutes
4 Rounds
3x Power Cleans (95/65)
6x Burpees
9x Box Dips

WOD:
L3:
EMOM x 24 MINUTES
MIN 1 -12/10 Cal Bike
MIN 2 - 20 Box Jumps (24/20)
MIN 3 - 30 Hollow Body Flutter Kicks
MIN 4 - Rest

L2:
EMOM x 24 MINUTES
MIN 1 -10/8 Cal Bike
MIN 2 - 15 Box Jumps (24/20)
MIN 3 - 30 Flutter Kicks
MIN 4 - Rest

L1:
EMOM x 24 MINUTES
MIN 1 -8/6 Cal Bike
MIN 2 - 12 Box Jumps (24/20)
MIN 3 - 30 Leg Lifts
MIN 4 - Rest

Strength:
L3:
Back Squat:
4x8 @ 70%
L2:
Back Squat:
5x3 @ 70%
L1:
Back Squat:
5x5 @ 65%

WOD:
L3:
4-6-8-10-8-6-4
DB Suitcase Carry Reverse Lunges (50/35)
Slam Balls (50/25)

L2:
4-6-8-10-8-6-4
DB Suitcase Carry Reverse Lunges (35/26)
Slam Balls (50/25)

L1:
4-6-8-10-8-6-4
DB Suitcase Carry Reverse Lunges (26/15)
Slam Balls (25/10)

WOD:
L3:
EMOM X 21
MIN 1: 10 Up Downs
MIN 2: 12 Slam Balls
MIN 3: 10 Slam Ball Box Step Overs* (24/20)
*Hold the Slam Ball any way

L2:
EMOM X 21
MIN 1: 8 Up Downs
MIN 2: 10 Slam Balls
MIN 3: 10 Slam Ball Box Step Overs* (24/20)

L1:
EMOM X 21
MIN 1: 6 Up Downs
MIN 2: 8 Slam Balls
MIN 3: 8 Slam Ball Box Step Ups* (20/14)

WOD:
L3:
800m Run
20 Hang Power Clean (115/85)
400m Run
15 Hang Power Clean (125/95)
200m Run
10 Hang Power Clean (135/105)

L2:
800m Run
20 Hang Power Clean (95/65)
400m Run
15 Hang Power Clean (105/75)
200m Run
10 Hang Power Clean (115/85

L1:
800m Run
20 Hang Power Clean (75/45)
400m Run
15 Hang Power Clean (85/55)
200m Run
10 Hang Power Clean (95/65)

Strength:
1 Rep Max Deadlift

WOD:
L3:
EMOM 6:
7x Russian KB Swings (70/53)
21x Double unders

L2:
EMOM 6:
7x Russian KB Swings (53/35)
14x Double unders

L1:
EMOM 6:
7x Russian KB Swings (35/26)
21x Single unders

Strength:
1 Rep Max Back Squat

WOD:
L3:
4 ROUNDS
10 Wall Balls (20/14)
30 Alt V Ups

L2:
4 ROUNDS
10 Wall Balls (20/14)
20 Alt V Ups

L1:
4 ROUNDS
10 Wall Balls (14/10)
20 Alt Tuck Ups

Strength:
1 Rep Max Strict Press

WOD:
L3:
AMRAP X 10
3 C2B Pull-Ups
8/6 Cal Bike
9 Push Press (95/65)

L2:
AMRAP X 10
3 Pull-Ups
8/6 Cal Bike
9 Push Press (85/55)

L1:
AMRAP X 10
3 Ring Row
6/4 Cal Bike
9 Push Press (75/45)

Crossfit Open 21.3