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

AMRAP 12:
15 Push Jerks 50/35kg
30 Air Squats
60 Double Unders

3 rounds

30 KB swing
20 alternate hand KB clean and jerk (10 for each hand)
10 + 10 m KB waiter carry
2 min rest

You choose the weight. Focus not on intensity but quality and technigue.

AMRAP 16
25 Wall Balls
20 DB/KB Snatches 20-25/12-16kg
15 Box Jumps

*minute 4, 8 and 12 – do 12 Burpees