Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 Jumping Squats

10 ball slams

10 knee raises on PU Rig.

Workout Warmup:

10 min Alternating EMOM

SDHP 3 reps with perfect form. Work up to a heavy 3 rep touch and go. 

Pull-up warmup

Workout:

CrossFit Games Open 12.3
18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″ (Must jump to be RX)

12 Push press, 115 /75

9 Toes-To-Bar

Endurance:

For time: Halloween chipper, Costumes encouraged.
Run 800m

Then 2 rounds of:
31 Kettlebell Swings (20/12kg)
31 Alternating DB Snatches (50/35lb)
31 burpees
31 V-ups
31 Air Squats
31 Box Jumps (24″/20″)
31 Wall Balls (20/14)

 

Lift:

Sumo Dead Lift   https://www.youtube.com/watch?v=PQ3A_HmfQyk

Warmup to 60% then 5x3 working up to a heavy triple. 

Skill:

GHD back Extensions

15 Cal's on Assault Bike