2 rounds
2:00 cardio
25 plate hops
10+10 One leg glute bridge :02 hold
15 air squats
10 ring row
5 push ups
5 burpees

Front squat
6x2 87,5-92,5%

Optional Accessory
GYMNASTICS by Erik Niemi.

Quality before quantity. Perform movements with RPE 3-4: challenging but doable and repeatable.

1) Roll from front support to back support video
-5x in both directions

2) Inchworm video + handstand lean 3x5 video

3) Slow and controlled weight shifts for 5 min video video
-re-test the complex from week 3

4) Kick up to handstand for 5-10 min video
-if you have a mattress, try doing a handstand + forward roll
-you can also test doing a jumping press to handstand like last week (tuck/straddle/pike) video

5) Max handstand walk in 5 min
-compare to week 1

6) Max handstand hold
-with good form & facing wall
-record your time!

Back squat
3x2r
2 reps in the tank.
2min rest.

Wod
For Time
30 Burpee
100 Double unders
15 Burpee
50 Double unders

Endurance WOD

In teams of 2 for 40 minutes, partners work 30 s on / 30 s off basis:

40 KB taters 24/16kg
40 box jumps
40 cal row
40 sit-ups

One works, one rests.

B1 Pendlay Row 4x12
No Rest

Crossfit Games Open

Workout 20.1

1) Hang snatch + OHS 4x(3+3)x65%
2) L-Hang 5x12s

STRENGTH
Alternate between 1&2&3 for 3 rounds

1) 3 Strict Barbell Press
2) 3-5 High Box Jump
3) 3 Weighted Pull-Up

RPE 4 to 4+

Add 2,5-5% compared to last week