Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1 rep

Build over the course of the 8 sets to today’s heavy-ish.

Followed by…

Every minute, on the minute, for 5 minutes of:
Power Snatch 1.1 @ 70-75% of 1-RM Power Snatch

For time:
800 Meter Run
75 Wall Ball Shots (20/14 lbs)
50 Kettlebell Swings (32/24 kg)
50 Toes-to-Bar
50 Dumbbell Shoulder to Overhead (50/35 lbs)
75 Air Squats
800 Meter Run

Complete in any order, not for time, a total of:
9/7 Seated Legless Rope Climbs
30 Tempo Ring Dips (2011)
2:00 L-Sit Hold

These are all accumulated and can be broken up however you would like.

  • Justin Kuhar

    A. Done

    B. Upto 87.5kg fit HS
    Ps @65kg

    C. 21:06rx wb and Kbs UB ttb 8-8-8-6-6-6-4-4 Stoh 15-15-12-8 As ub

    D. Done

  • Isaac McLean

    B. Up to 205 *failed 215 // 145
    C. 22:28 RX – 1000m row instead of 800m run *db killed me today just couldn’t get a rhythm going
    3:36/3:35 row
    50/25 wall ball
    30/20 swings
    5×10 ttb + s2oh
    75 air squats (too slow 🙄)

  • Anthony Oriotti

    A. Done
    Skip Cossacks squat

    B. Hang snatch 40/45/50/55/60/65/70/70kgs
    Then power snatch 1.1 5 sets @60kgs

    C. Skip

    D. Done
    3 rounds of
    3 l sit rope climb
    10 strict dips 2011
    Buy out : accumulate 2min L-Sit on parallelete

    E. Strong man
    Amrap 10min
    10m heavy yoke
    10m heavy sandbag carry
    10m farmer walk 1 arm left DB
    10m farmwer walk 1 arm right DB

  • Zach Davis

    A. Done as warmup.
    B. Up to 230 today.
    Singles at 175.
    C. 20:47 Rx
    D. Done took a while haha.

  • Gabe Colon

    A. skipped, late to the gym
    B. 155-175-185-205F-205F-205F-205-225 not sure what was going on
    then 1.1 at 190

    C. 23:45 had to switch ttb for GHD

    d. finished with L sits and mobility

  • Seb Benisty

    B/ hang snatch up to 80kg
    Emom power snatches [email protected]
    C/24’50 RX
    Swing (35/15)
    T2B (10/10/8/7/5/5/2/2/1😥) abs smoked
    Stoh (15/15/12/8)
    Air squat UB 🤣
    800m (3’40)
    D/later no more time
    Thanks see you tommorow… have a nice day 👍

  • Gebriel Rutensköld

    2xDBs on STOH?

    • Tino Marini


  • Jessica U

    A) done
    B) hang up to 120# power @95#
    C) ran out of time so did thebclass conditioning- 5 rounds: 15 WB (14#), 15 KB swing (16Kg) 5;49 Rx

    Hope your day is great!! Thanks!

    • Tino Marini

      Less volume 🙂

  • John Foster

    A) Done.

    B) Hang Snatch = Up to 245lbs. PR.
    Power Snatch = 165lbs x 1.1 x 5.

    C) For Time = 29:20. RX. Every movement in here is a weakness for me. Glad for the chance to work on them.

    D) Legless Rope Climb = 2 x 4 / 1 x 1.
    Strict Ring Dips = 6 x 5.
    Hanging L Sit = :12 x 5.

    • Tino Marini

      Hang Snatch PR after an Open repeat! Nice!!

      • John Foster

        Thanks coach! I always lift well during the Open. Not sure why. Hit a lot of PR’s this time last year.

  • Lacy Baumgart

    It’s been a rough week. Last Wednesday I came down with sinus infection and got on antibiotics and thought I’d be good to try 18.3 Friday well 18.3 was a disaster so I rested all weekend and gave it a go again went from 463-571 and it dropped me from 13-24 but I’m still in the game and not giving up. Today I listened to my body.
    A. I did my therapy exercises
    Hang snatch to 145 and that’s 5# under my PR and I had to stop myself bc they felt awesome but there was no need to go for a PR.
    Skipped powersnatches
    Metcon I left out the running bc my calves and plantar fasciitis is on fire 12:45 for all movements and just moved didn’t push for unbroken sets. Practiced breaths between sets and felt around for what was comfortable.

    • Tino Marini

      Lots to play for in the last few weeks. You’re in a great position. Now its time to stay healthy and walk away from the last two workouts knowing that there was nothing more you could do in your performances.

    • Fernando Villasenor (Can West)

      Way to listen to your body Lacy! Hope you feel better soon!

  • Wilson Hopkins (45-49)

    A. Done
    B. Up to 155.
    PS at 115.
    C. BS portion from yesterday
    6×3 @ 335
    C. Today. 25:39.
    D. Done. Subd 5 rope PUs for the achy climb(gym limitations)

  • Dijar Ismail

    A – Done
    A2 – yesterdays backsquat
    B – Done up to 90kg
    Then @ 70kg
    First time snatching heavy i 3-4 months
    C – Done with 1000m row instead of run
    22:20, ttb was the hardest today
    D – Done

  • Gebriel Rutensköld

    A. Done.
    B1. Up to 85kg.
    B2. @65kg.
    C. 22:00. So much time spent on STOH! Accidently ran 900m on last run. Shuttle runs are hard to count with high HR 🙂
    D. Done. Climbs took forever! Nice pump though 👌🏼

  • Marco Scardino

    Hi guys, could I know what 1.1 means about reps of power snatch?

    • Tino Marini

      Reset 2-3 seconds between reps

      • Marco Scardino

        so, if I understand correctly, they are two reps for minute with 2-3 seconds rest

        • Tino Marini


          • Marco Scardino

            thanks coach

  • Bobby

    A. Done
    B. 115/135/155/175/185/205/225f/225/235f/235
    Final rep at 235 felt perfect and smooth and actually may have been a pr from the hang
    Emom @ 165
    C. RX 19:46 calves were smoked from the redo but run didn’t feel that bad
    D. Lsit and dips as prescribed but the ropes are shredded up here so just did strict pull ups
    E. Some hspu work since I missed them yesterday

    • Tino Marini

      Solid day of snatching!! Make sure you adjust accordingly on Tuesdays if you decide to redo Open workouts. The week is designed to allow people to continue to train hard Monday to Wednesday and hit the Open workout on Friday.

      • Bobby

        Yessir Tino I know! Was not planning on running but actually felt good to stretch out the calves a bit everything else was good so went with it today! Thank you for the feedback as always though!

  • Tyler Campbell

    A. Done
    B. #185/ #155
    C. 25:51
    D. Done

  • Fernando Villasenor (Can West)

    A. Sorta

    B. Done — kept light, had a drink or two (😜) last night and didn’t sleep super well. Paid for it today.

    C. Did yesterday’s conditioning @ 70% reps
    18 cals; 7 hspu, 7 C2B

    D. Accessory done! Really like accumulating volume versus sets of reps I struggle with. Helps me scale the accessory and still do it confidently.

    See y’all tomorrow!

    • Tino Marini

      Work hard play hard 💪

  • Bruno Brousmiche

    A. Done Kb 8kg

    B. 57,5kg / 60 / 62,5 / 65 / 67,5 / 70 / 72,5 / 75kg
    PR 75kg hang snatch. I think than i can put heavier.
    Done 67,5kg

    C. 26’20

    D. Done in 3 set (4x10sec L-Sit each time)

  • Annie Brunner

    B. Invictus gymnastics session 3, Level 2
    C. 23:08
    D. Did rope climbs. Others were in the gymnastics piece

  • Mika Ingley

    a. done this was awesome. single arm rows are hard!!
    b. had a terrible snatch day hit 245lbs for a super difficult single failed 250lbs twice. have barely done any lifting this year so im not surprised at this
    c. 22:30 rx this was hard
    d. done. this took way too long. couldnt even maintain one llrc per minute. L sits took me almost 20min to finish.

  • Bryan Davies

    A) Done
    B) 95/105/115/125/135/145/155/165/ felt good so kept going 175/185 (new PR)
    125 across
    C) 28:52 (@1000m row)
    D) Skippes

    • Tino Marini

      Congrats on the PR Bryan!!!

  • Brooke Fusco

    A. Done

    B. Built to 135 hang
    No powers

    C. 20:47
    1000m rows instead of run
    Changed 50 rep movements to 30 reps (everything else the same)

    D. Skip

    Lats and biceps are crazy sore. Overall my body is pretty messed up today so I tried to be smart.

    • Tino Marini

      Eat and sleep well! Need to get your body recovered and ready to hit 18.4 hard!

      • Brooke Fusco

        You got it, coach! I’ll be ready for 18.4 for sure! 🙂

  • Trine Petersen

    A: done
    B1: up to 55kg. Tried 57.5 but failed
    B2: 42.5, 45, 45, 47.5, 47.5kg
    C: 24:12 rx.
    D: done. Did sled pulls instead of rope climbs

  • Korey William Harris

    A) Done
    B) 205 (91%) & 135 (73%)
    C) Calves are absolutely toast after the 18.3 retest so skipped the running and modified cuz I don’t have a kettlebell…did 100 WB+50 TTB+50 S2OH+100 Air Squats 17:27

    • Tino Marini

      So many double unders! Be smart over the next couple of days and get your body ready for Friday.

      • Korey William Harris

        Rolling out, power dot, compression, soaking, I’m doing it all lol.

  • Kevin Bilbrey

    The pull up hangs feel like they’re going to rip my back apart lol
    No weight on Cossack. Can’t even put my arms above my head on those
    B. 135/2,145,155,165,175,185
    155/2×2, 175/2×3
    C. 22:17 ran slow. Think this wod helped my calves loosin up a lot
    Short breaks on all tryin to keep intensity up.
    Wb’s 15’s, kbs 20/30, t2b 11/9/5/5/5/1’s, s2o 10/10/5’s
    D. Did some of it

    • Tino Marini

      Highlighting those mobility issues! 🙌 time to get on it!

  • Victoria Currens

    B. 95-105-105-110-115-120-125-130x
    Powers at 105
    C. 23:45- those db s2oh were rough!
    D. Going to do this tomorrow

  • Lyman Dickinson

    A. Done
    B. 235 PR then 185 PS
    C. 20:38 subbed 25strict HSPU 25 Kip HSPU for DB S2OH. Moved easy through this one in manageable sets on everything.
    D. Complete

    • Tino Marini

      Congrats on the hang snatch PR!

      • Lyman Dickinson

        Thanks. Got some new shoes so I had to PR!

  • Tim Coffield

    A. Done with 2-arm rows
    B1. 95 up to 175 felt good
    B2. Emom5 150
    C. 28:48 with 30# wb, 1000m for second run
    Wb 25 20 15 15
    Kbs 30 20 Russian swings
    Ttb 5s
    Sto (50# kbs) 13 12 13 12
    Air squats 50 25

  • Dante Tuscai (27, MidAtlantic)

    A. Done
    B1. Up to 235 – felt pretty good, 10 off my 1RM hang
    B2. 165
    C. 21:32 – kind of shot myself in the foot when I did the wall balls unbroken but I wanted to see what it felt like….didn’t feel to great after haha either way it was a good one. Still feel like I am weak on that DB S2OH.

  • Sydnee Percival

    A. Skipped
    i. 85/95/100/105/110/115/120/125/130/135
    ii. 90
    Snatches felt really good today. Finally nailing down my technique more and very pleased to hang snatch 90% of my 1RM full snatch, pretty sure this is a Hang Snatch PR 🤷🏻‍♀️
    C. Done. 22:37 with regular pushups vice s2oh because my elbow have been bugging me since 18.3 due to the mu plus all the practice I’ve been doing lately on them. But I honestly was just moving in this workout wasn’t pushing as hard as I should’ve since sadly my elbows really started bugging after 45 wallballs. Lots of stim/recovery tonight and this week for sure.
    D. Skipped

  • Bryan babbitt

    A) done
    B) up to 225, missed 235 barely, not upset
    Powers: 185
    C) 20:31with 1k Dow
    Wall balls: unbroken
    Kb: unbroken
    T2b: 13-10-10-9-8 (abs cramped at the end)
    S2o: 17-17-16 (abs were cramped the first two sets then finally loosened up)
    Could have been sub 20, but apparently the other classes have priority over space when we are mid workout so after squats went across the gym to get a new erg and adjust to my settings.

    • Lyman Dickinson

      UB like a boss!

  • Laura Hershberger

    A. Completed
    B. We did 10 Sets: 75, 85, 90, 95, 100, 105, 110, 115x, 105, 105. Did 90lbs for power. Overall the hang snatches felt good tonight. Was happy I worked up to 110. I feel like slowly but surely my snatches are coming along. Just gotta stay patient.
    C. 21:20. Rowed 800m instead of running in the rain. Also, only did 30 TTB tonight, but I was able to do a set of 5 right off the bat unbroken and then a set of 4 and then 3 unbroken before I had to add a half kip in between. The last 10 were singles. So, slowly I’m getting there with TTB. I’ll take any progress I can get though!
    D. No time

  • Kim Kunert

    A. Done
    B. Up to 115
    C. Been struggling with the flu the past week and have been on antibiotics feeling much better until today so Ricky changed my workout to just move.
    Done at 70-80%
    600M air runner
    30 WB
    30 KBs
    600M run
    30 stoh 35# dumbbell
    30 WV
    D. No time

    • Hunter

      Feel better!

  • Megan Markee

    A-B structural work instead
    C. 22:49 with 45# Russian kB
    D. Climbs to 10-12 ft from seated
    Dips 16/14
    Lsit in 30s sets

  • Darin Kaiser

    A. Done
    B.75, 95, 115, 135, 155, 170, 185, 200 had a couple misses mental, then a really solid rep 🙂
    145 for all power snatch
    C. 24:20, Russian swings, longer than I expected but glad to get it in .
    D. 10 db rows, 10 tempo push ups, :30 v-up hold, 4 rounds

  • Matt Irwin

    A: Done ✅
    B: Skip ✖️
    C: 26:09
    Run 1: 4:00
    WBS: 26/27/23
    American KBS: 20/17/13
    T2B: 10/10/10/5/5/5/5
    DB S2OH: 15/19/16
    Run 2: 4:09
    D: Done ✅

  • Lara Erlank

    A. ✅
    B. Hang snatch to 115
    Power snatch at 100
    (Recovering from a torn quad, first day snatching again)
    C. 19:40, subbed row for run because I can’t run yet (t2b are tough with a injured quad, first day I’m able to do them 💪☺️)
    D. Rope climbs and dips done, no l-sit… too much for the quad

  • Catherine Lachow

    A. Done
    B. 10 sets – 85,90,95,100,105,110,115,120(92% of 1RM),125m
    Power snatch @ 85#
    C. 21:54. Rowed instead of run and 25 T2B.

  • Miah Santini

    A. Class skipped
    B1. Up to 195
    B2. 155
    C. 20:39 (ski-erg)
    D. Done

  • Николай Крускин

    B. Up to 65
    C. 25:45

  • Amy Klein

    A. 90lbs
    B. 90lbs
    C. 29:13, scaled to a 25lb DB shoulder to OH

  • Blake Forcier

    A. Did w/8kg KB.
    B. 1) 135-155-175-185-190-195-200F-200F 2) 155
    C. 27:40ish?
    D. L-Sit blew up quick.