We’ve got a gymnastic and cardio based WOD to get this week kicked off!
As always, substitutions are available.

Two rounds for time of:
Run 400m
20 HSPU
Run 400m
30 pistol squats

It’s time for the 5th and final CrossFit Games Open WOD!

For time:
21-18-15-12-9-6-3
Thrusters 95/65
Bar facing burpees (two foot takeoff)

For time:
10-1
Deadlift
Pullup

“Elizabeth”
21-15-9
Power clean 135/95
Ring dip

Rest 2 min then:
3 rounds
20 Russian twists
20 grasshoppers

Strength: snatch

For time:
25 overhead squats 95/65
25 box jumps or box step ups
25 KB swing full
Run 200m
25 burpees
25 power snatches 95/65
25 shoulder to overhead 95/65
Run 200m

Strength: 2 rounds of max reps back squats at 135/95. Rest as needed between rounds.

A little twist on “Annie”
50-40-30-20-10
Double unders
Butterfly sit-ups
*Start every round with 12 KB power cleans on each arm 35/50

14 min AMRAP:
60 med ball slams
50 V-ups
40 wall-ball shots
30 cleans, 135 / 95
20 muscle-ups

Card game!!!

Elements are a surprise. Show up to find out!

4 rounds for total reps
1 minute max effort Shoulder to overhead 95/65
1 minute max effort Double unders
1 minute max effort Toes to bar
Rest 1 minute

Strength: Heavy triple of muscle snatch

12 min AMRAP
6 Power clean 135/95
9 Air Squat
12 Sit up