Hang Squat Snatch 5×3

Snatch Pull 5×3

50-40-30-20-10

Double Unders

50-40-30-20-10

Abmat Stick Sit up

Time cap:  18 min

OPEN 20.4 Redo

Or

3 Sets

27-21-15-9 (21-16-12-7 for women)

Ski Calories

Push Ups

-Rest 5 min b/w sets

-Time cap:  12 min

Front Squat 1×75 (135/95)

Morning Class

OPEN Prep

Active Recovery Day

WOD: Coach’s Choice

Morning Class

3 sets
50/40 cal row
100 DU
50 Wallball 20/14
50/40 cal row
100 DU
-Rest 5 min b/w sets
Time cap/set: 12 min

Morning Class

Deadlift 1×5

For Time
3 Rounds
24 Box Jump Overs 24/20 (No Touch)
16 OHS 115/75
-Time cap each set: 11 minutes

OPEN 20.3 Redo

Or

Back Squat 3×10 Tempo

(4:0:3:0)

2 Sets

5 min AMRAP

20/16 cal row/bike

20 HRPU

-Rest 5 min

5 min AMRAP

20/16 cal row/bike

20 V ups

-Rest 5 min

Active Recovery Day

1000m row

WOD:  Coach’s Choice