Accessory #1
3 Sets:
- 15 Dumbbell Romanian Deadlifts
- 15 Dumbbell Bench Press
- 15 Toes to Rings

Accessory #2
3 Sets:
- 15 Dumbbell Pause Squats
- 15 Dumbbell Bicep Curls
- 2 Laps Sled Push

Accessory #3
- 400m Farmers Carry

Squat Clean 

2-2-1-1-1-1  One rep max 

200 M run 

12   DB Goblet Squat 

12  alt DB snatch ( 45/25) 

AM 18 min 

Core 

The curl up 10 each side ( one leg straight one leg bent hand under the lower back upper body curls up) 

 Side Plank 30 sec 

X2 

WOD
1-2-3-4-5-6-7-8-9-10 reps for time:
- Dumbbell Squats (Rx: 50#/35#, L2: 35#/20#, L3: 25#/10#)
- Bar Facing Burpees
Time Cap = 12 minutes

Skill
Dead Hang on pull-up bar:
- Accumulate 3 minutes total

WOD
17 Minute AMRAP:
- 1 Dumbbell Box Step Over (Rx: 50#/35#, L2: 35#/20#, L3: 20#/10#)
- 1 Dumbbell Squat
- 2 Dumbbell Box Step Overs
- 2 Dumbbell Squats
- 3 Dumbbell Box Step Overs
- 3 Dumbbell Squats
Cont…

Find 1 RM of Deadlift

12 Minute AMRAP (1,2,3,4,5,6, etc…)

• Dumbbell Squats (Rx: 45/25, L2: 35/15)

• Dumbbell Deadlifts

• Dumbbell Hang Cleans

CrossFit Open 18.2

1-2-3-4-5-6-7-8-9-10 (RX 12 Min time cap ) (L2 15 Min Time cap) ( L3 20 Min Time cap)

• Dumbbell Squats (Rx: 50/35, L2: 35/15)

• Bar Facing Burpees

• 1 RM Clean

Snatch

• 2 Reps at 80% of 1 RM

• 1 Rep at 85% of 1 RM

• 2 Reps at 80% of 1 RM

• 2 Reps at 80% of 1 RM

12 Minute AMRAP

• 12 Dumbbell Walking Lunges (Rx: 50/35)

• 6 Dumbbell Squats (Rx: 50/35)

15 Minutes to Find Heavy Single in Complex

• Deadlift

• Power Clean

• Shoulder to Over Head

• Front Rack Lunge (ea leg)

20 Minute AMRAP

• 8 Dumbbell Squat (Rx: 50/45, L2: 45/35, L3: 35/25)

• 80ft Farmers Carry

15 Minutes To Work Towards a Heavy Bar Complex

• 1 Power Clean

• 1 Front Squat

• 1 Push Press

• 1 Back Squat

• 1 Push Press

12 Minute AMRAP

• 12 (6 ea) Single arm Dumbbell Overhead Alternating Lunge (Rx: 50/35, L2: 35/25)

• 6 Burpees Over Dumbbell (Rx: 50/35, L2: 35/25)

• 200m Run