Open athletes: 10 min AD or row easy + mobility work

Everyone else:
A1) Weighted/negative pull ups 3,3,3,3; R30S
A2) Good mornings 6-8×4 @ 20X1 (moderate load); R2-3M
+
21-18-15-12-9-6-3 reps for time:
– KB swings (heavy)
– box step-ups (24/20”)