400-m KB Farmers CarryX3
400-m KB Farmers Carry (24/16 kg) 30 Parallette Pass-throughs 3 Rounds *Every time you put the KBs down, perform 10 Russian KB Swings before starting again.
1 min Work – 1min Rest
1 min. Assault Bike 1 min. Rest 1 min. Wall Push 1 min: Rest 1 min. Lateral Box Jump Overs (50 cm.) 1 min. Rest 4 Rounds
Bench Press 5×5
Bench Press 5-5-5-5-5 Then, 12 SDHP (40/25 kg.) 9 Hang Power Snatches 6 Overhead Squats 5 Rounds
CrossFit OPEN 20.4
30 box jumps 60/50 15 clean and jerks 43/29 30 box jumps 60/50 15 clean and jerks 61/38 30 box jumps 60/50 10 clean and jerks 83/52 30 alt. pistols 10 clean and jerks 102/65 30 alt. pistols 5 clean and jerks 124/79 30 alt. pistols 5 clean and jerks 142/93 Time cap 20 min.
The Lucky 13 Pumpkin Partner WOD
13 Pumpkin* Deadlifts 13 Lunges with Pumpkin OH 13 Pumpkin Goblet Squats 13 Pumpkin Wall Balls 13 Pumpkin Slam Balls 13 Pumpkin Partner Sit-up Throws 130-m Pumpkin Carry in Partners AMRAP 24 min. *Pumpkin – Med. ball