Fitness

A) E2.5M x 6 sets:

– 3 BB or goblet box squats @ 31X1 tempo

After odd sets:

– 6/side bent over KB row @ 31X1 tempo

After even sets:

– 12 alt. seated DB piston presses

*Box squats should be heavier than last week. 

B) For time

– 40 pull-ups

– 80 cal row

– 120 wallballs

*Partition reps any way you like

*20 minute cut-off

Performance

A) E2M x 8 sets:

– 1 back squat 85-90+%

B) CrossFit Open Workout 20.5

– 40 muscle ups

– 80 cal row

– 120 wallballs (20/14 to 10/9’)

*Partition reps any way you like

*20 minute cut-off

At Home Workout

21-18-15-12-9-6-3 reps for time

– thruster

– up/down

*Use a weighted backpack, some old DBs, or something of the like for your thrusters.