7k Run*

*each lap 10 Air Squat

THE OPEN START NOW!
17.1 OPEN WORKOUT

A. 10-9-8-7-6-5-4-3-2-1:
Back Squat@BW
Deadlift@BW

B. Max hollow hold x 2 attempts

A. 10-9-8-7-6-5-4-3-2-1:
Strict Press@40/30kg
Lateral Burpee over the bar

B. Max reps Strict Pull-up
1mins rest
Max reps C2B
1mins rest
Max reps Pull-up

A. For time:
1200m Run
21 Back Squat@BW
800m Run
15 Front Squat@BW
400m Run
9 OHS@BW

B. 100 Barbell side bend

A. For time:
50-40-30-20-10 DU's
5-4-3-2-1 MU's

B. 3 rounds:
15 T2B
15 Hollow Rock

5K Run

Every 2 laps start with 10 Push-ups

17.2 OPEN WORKOUT

A. Warm Up
150m Run
10 Leg Swings Each Leg
10 Sumo Inchworms
Calf Stretch x :45 each leg

B. Every 3 minutes for 30 minutes, alternate between:
350m Run
30 Burpees

C. 3 Rounds
20 Hollow Rocks
30" Plank Hold each side

A. Every 30" for 10 Minutes:
1 Snatch (around 73-75% of 1RM)

B. 3 Rounds for Time:
50 Wall Ball (20/14#)
25 Mb Sit Ups