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Open 20.3 In teams of 2, perform work I go, you go each movement21/15/9Deadlift (225/155)HSPUsthen—21/15/9Deadlift (315/205)50 ft. Handstand walk after deadliftsTime cap of 20 minutes Lvl 6/5: As writtenLvl 4/3: 135/95 and 185/135; hand release push-ups; sub 50 ft bear crawlLvl 2/1: Pick load(s); box push-up; 25 ft. bear crawl

Alt EMOM for 5 Rounds (30 min) Run (300/250/200/150/100)10 TTBs/TTSomewhere/Straight Leg SituoRow Cal (15/12; 12/9; choose)10 Kettlebell Goblet squat/air squaDubs (75/40)/SU (75)/Plate step-ups4 Sandbag/Med Ball Clean to shoulder The goal for the odd minutes is to work for :50-:55 seconds. Even minutes are for “recovery”. The weights should not be so heavy that you struggle

Isabella-ishFT 5/10/15 power snatches Lvl 6: 155/135/115; 115/95/75Lvl 5/4: 115/95/75; 75/55/35Lvl 3/2/1: Pick loads (not to exceed 65/55/45% of 1 RM OHS

Main: Helen3 RFT400 m Run21 Kettlebell Swings12 Pull-ups Lvl 6/5: 400m; 53/35 lbs; unassistedLvl 4/3: 300m; 35/26 lbs; use box for jumping pull-upsLvl 2/1: 200m; 26/18 lbs; ring rows

Rest/Recover

Open Gym: 8am-10am

Main: Every 3min for 5 sets (15min)Complex of 3x(1 back squat + 2 back rack reverse lunges –> 1/leg) @ 70%-80% 1RM back squat

Main: part a) bar muscle up skillspart b) tabata BMUs and double unders (8 rounds each) (8 min) Lvl 6: as writtenLvl 5: banded BMUs, DUsLvl 4: jumping BMUs, DUsLvl 3: Chest-to-bar pullups (unbanded or banded), single undersLvl 2: Chin-over-bar pullups (unbanded or banded), single undersLvl 1: Ring rows, single unders

Main: Every 1:30 for 12 sets (18 min), build to heavy thrusterstart @ 40% 1RM push press and increase by 5% to end around 85%

Main: Crossfit Open 21.2 [teams of 2, only 1 person works at a time, split work however)For time (20min cap) 10 alt db snatch15 burpee box jump overs20 alt db snatch15 BBJO30 alt db snatch15 BBJO40 alt db snatch15 BBJO50 alt db snatch15 BBJO Lvl 6/5: 50#/35#, 24″/20″Lvl 4/3: 35/20, 20/20Lvl 2/1: 20/10, any height