A. 15 Min HS Walk Practice B. 5 Sets 3 Muscle Clean + 2 Strict Press C. EMOM10 5-8 Strict TTB D. AMRAP15 3 Strict Pull-up 6 Push-up 9 Air Squat 10 Cal AB 80% Effort

A. AB 20 MIN Every 4 min complete 4 sRMU 4 sCTB 4 sHSPU B. Row 20 min Every 4 min complete 4 RMU 4 BMU 4 HSPU

Rest Day!!

A. 25-45 min RTW 1. AB 2. Jump rope single 3. Row 4. Jog B. Mobility as needed

Today is your last chance. Give it everything you have! The rest of this week will be either off or you will have some easy work to do. It's time to let your mind and body recover before the next phase of training that starts next week. Only 47 more weeks to get fitter. Awesome job this Open! A. 15 Min Aerobic warm-up ...get nice and warm B. Shoulder and hip openers C. AMRAP4 10 AKBS 53/35 15 Air Squat 10 Push-up D. Work up to a snappy Thruster double...quickly E. 5 Thr

17.5 Prep Day A. 15 Min Aerobic warm-up ...get nice and warm B. Shoulder and hip openers C. AMRAP4 10 AKBS 53/35 15 Air Squat 10 Push-up D. Work up to a snappy Thruster double...quickly E. 5 Thrusters 10 DU 5 Burpees rest 2 min x 4-6 Once you feel like you're ready to go cut it and cool down. Get ready for tomorrow.

A. 25-45 min RTW 1. AB 2. Jump rope single 3. Row 4. Jog B. Mobility as needed

A. 17.5 10 RFT 9 Thrusters 95/65 35 DU

The open wouldn't be complete without thrusters. The simplicity will make this painful. 17.5 10 RFT 9 Thrusters 95/65 35 DU Initial thoughts: This is going to hurt and test your mental toughness. Make sure your overhead position feels better than it ever has. Set up your rope parallel to the bar so you can SET the bar down, turn around and grab your rope. Stay present and switched on during your sets of double-unders. When you complete you double-unders SET your handles do

A. Push Press 2, 2, 2, 2, 2 rest 3 min B. Every 90 sec for 3 Sets 1 Round of DT 155/105 C. 3 Rounds Row 500 20 Wallball 20/14 15 Burpee increase pace D. Z1 10 Min