Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

Practice L-sits for 10 minutes.

Row 5,000 meters for time.

Stretch for 10 minutes.

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

5 rounds for time of:

Lunge 30 feet
15 pull-ups
30 push-ups

Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.

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

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 of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

Power clean 5-3-3-1-1-1 reps.

Practice the L-sit for 10 minutes.

Practice front to back scales for 10 minutes. Video demo here