Open 20.1
10 rounds for time of:
8 ground-to-overheads 43/29
10 bar-facing burpees

Time cap: 15 minutes

Back squat 1 x 20

1a) Rope Climb: 4 x 2-3. Rest 45s.
Options:
- L-Sit Rope Climb
- Legless Rope Climb
- Rope Climb with legs to top line
- Rope Climb with legs to bottom line
- Ground to standing with rope x 3 reps.

1b) Strict Dips: 4 x 10-12. Rest 45s
Options
- Ring Dips
- Bar Dips
- Band Assisted Bar Dips
- Box Dips

1) Sumo Deadlift off Plates: Build to a tough set of 3 in 7 sets. Rest 2-3:00.
- Elevate start position on 15kg plates
- Regular Sumo DL will be tested next Monday for a 1RM.

AMRAP 8:00
21 USA Swing @ 32/24kg
15 Goblet Squats @32/24kg
9 Lateral Burpees Over the Kettlebell

1) Wide Stance Box Squat: 8 x 3 @65% of Back Squat, every 60s.
- Parallel squat
- If no recent max use a light to moderate load.

2) Hybrid Stance RDLs: 3 x 10. Rest 60s.
- 3 challenging sets.
- hybrid stance = wider than conventional but closer than sumo.

a. 3 x 5 MU progressions feet on the floor

b. 3 x 5 MU-hollow to turnover

c. 3 x 5-7 Ring Kip, Work on large kips! Keep the body tight!

d. 3 x 5-7 MU turnover feet on the floor

100 KB snatch for time (24/16kg).
Time Cap 6min

Fitness:
100 hang KB Snatch (20/12kg)

5 rounds of :30 work, :30 rest
a) Russian Swing @ 32/24kg
b) Walking Lunges
c) Hollow Rocks
d) Barbell Rows @60/42.5kg
e) Banded Pushdowns

• Goal: Sustainable effort for all intervals, only breaking on Rows if necessary.
• Rx+: Handstand Walk or Freestanding Hold for Hollow Rocks

3 Rounds of
10 Front Squats @65-70% of your 1RM
50 Double Unders
15 C2B Pullups