A) Build to a heavyish back squat (90-95%) in 10 minutes

B) 3 rounds:

– Row 30 sec at 70-80-90% pace; rest as needed

C) CrossFit Open Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35 DBs in front frack position
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

For more information as well as scaling information, click HERE.

A) E3MOM x 5 sets:

– 10 DB floor press @ 2111

– 10 DB single arm high pulls @ 2111 (5/side)

– 10 DB Romanian deadlifts @ 2011

 

B) Every 6 min x 4 sets @ 80-90%:

– 500m row

– 400m run

– 30-50 double unders

Open Skill Prep

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – muscle-up + 2 dips x 2-4 reps

OR low ring muscle up progression + dip catch & extension x 3-5 reps

Station 2 – strict HSPU x max reps (get at least 10)

OR 3-5 wall walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

 

B) Every 4 min x 4 sets at open pace:

– 21 cal row

– 15 overhead squats (95/65, 85/55, 75/45, 65/35)

– 9 toes to bar

 

*Keep OHS at a weight that you can go unbroken.

*Sub front squats if OHS aren’t in your wheelhouse yet.