A) E2M x 5 sets:

E3M x 3 sets:

– 8-12 strict overhead BB/DB press (from floor)

– 8-12 double DB Romanian deadlifts

B) 3 rounds for time:

– 10 alternating DB snatches

– 12 DB facing burpees

+

R30S

+ 

2 min max cal row

+

R30S

+

3 rounds for time:

– 10 pull-ups

– 12 DB facing burpees

*12 min cap

Performance

A) E2M x 5 sets

– 1.1.1 power snatch cluster

*Rest 10 sec between singles

B) CrossFit Open WOD 19.4

3 rounds for time:

– 10 snatches (95/65)

– 12 bar facing burpees

+

R3M

+

3 rounds for time:

– 10 bar muscle-ups

– 12 bar facing burpees

*12 min cap

*Scale the bar muscle ups with CTB pull-ups or regular kipping pull-ups.