Warm Up 98 (No Measure)
3 RNFT:
5 KB Deadlift
5 KB Clean
5 KB Front Squat
5 KB Push Press
+
3 RNFT:
30 Sec Bar Hang
30 Sec Handstand Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Min:
30 Air Squats
20 Push Ups
10 Deadlifts @ 225/155
If you are doing the open workout tomorrow be very cautios of volume in this workout. Scale down or take aevery 4th minute as rest (i.e 3 min on 1 min off)
Scale 1:
20
12
10 @ 185/135
Scale 2:
15
10
10 @ 135/95
Metcon (No Measure)
Prep for Open Workout.
Work on movements for this weeks Open WOD or movements you know are coming.