Overhead squat 5-3-3-1-1-1

Stretch for 10 minutes

Practice slow descent from handstand for 10 minutes

3 rounds for time of:
5 strict muscle-ups
1 minute of L-sit

Rest Day

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Watch “Rowing” from CrossFit.com

For time:
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters

Deadlift 5-3-3-1-1-1 reps

Practice slow descent from handstand for 20 minutes

Open Workout 19.5
33-27-21-15-9 reps for time:
Thrusters (95/65 lb.)
Chest-to-bar pull-ups

Rest Day

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Watch “Pork Stir-Fry” from CrossFit.com

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Close of the Open Celebration: Come to the gym Friday night for Open Workout 19.5, then celebrate another year of fitness, friends and achievements! This is a casual celebration—bring your own beverage and come hang out with your gym crew. Significant others and kiddos are welcome. See you all then!

Power clean 5-3-3-1-1-1

Practice L-sit for 10 minutes

Practice front and back scales for 10 minutes

For time:
Row 500 meters
21 thrusters (135/95 lb.)
Row 1,000 meters
15 thrusters
Row 500 meters
21 thrusters

3 rounds for max reps:
Body-weight bench presses
Strict pull-ups