Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Three rounds of:

10 RKB swings

10 KB Thrusters

10 pushups, one hand on KB

Workout warmup:

10 min EMOM

1 HC+1PC+1SC for 1st 5 min.

Second 5 min

1PC+1SC, get as heavy as you can

Workout:

CrossFit Open Workout 15.4
Rx-
8:00 AMRAP:
3 Handstand Push-ups
3 Cleans (185/125) Scale to 155/105 if you cant do the RX weight or do scaled version below.
6 HSPUs
3 Cleans
9 HSPUs
3 Cleans
12 HSPUs
6 Cleans
15 HSPUs
6 Cleans
18 HSPUs
6 Cleans
Etc., adding 3 reps to the HSPUs
each round, and 3 reps to the
cleans every 3 rounds

Scaled-
8:00 AMRAP:
 Push Presses (95/65)
 Cleans (115/75)

Endurance:

B. Four rounds on the 6 minutes.
400m run or 500/400 m row
10 Box Jumps (24/20)
20 KB Swings (24/16)
You should have at least 1 min rest between rounds. Adjust your weight or run distance if necessary.
 

Lift:

Dead lift:

5x3, Warmup to 75% and add weight as you can for a heavy triple

Skill:

10 min to get as many MU's as you can.