WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

Active recovery workout at 18:00.

OPEN 20.4
For time:
30 box jumps
15 clean and jerks, 45/30kg
30 box jumps
15 clean and jerks, 62,5/40kg
30 box jumps
10 clean and jerks, 85/52,5kg
30 single-leg squats
10 clean and jerks, 102,5/65kg
30 single-leg squats
5 clean and jerks, 125/80kg
30 single-leg squats
5 clean and jerks, 145/95kg
Time cap 20 min

Metcon:
“STRICT GRACE”
30 Clean&Press 40/30

Timecap: 6 min

Open 20.2
20 min amrap
4 Db Thrusters 22,5/15kg
6 T2b
24 Double unders

Accessory
3-4 Rounds
Front rack kb/db downhill squats 8
Staggered stance deadlift 6L/6R
Russian twist 8-12 + Hollow hold 15s

B2 Pendlay Row 3x12-15
Rest 1min

Wod
8 min amrap
10 Power clean 62,5/45kg
10 T2b
10 Wall ball

Wide Stance Box Squat: 6 x 3 @70% of Back Squat, every 60s.
- Box @ parallel
- If no recent max use moderate load - Feel something, but good bar speed

Build to Heavy Set of 5

3 rounds for quality

1-5 ring MU
25 hollow rocks
50-100 DU
1 min rest

Scale MU to
5-10 kipping chest to bar pull up (OH grip)
5-10 kipping ring dip