4 rounds

1min max rep American swings 24/16
1min max rep Burpee Box Overs 24/20""
1min max cal row

1min rest

Gymnastics Skill

Choose between one movement that will show up in this year's open:
- Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon)
- Handstand Push-ups
- Toes to Bar

*Work on refining your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore.

250m Row
* as fast as possible

• 5-5-5-5 of:
BB Deadlifts 5 @ 9 RPE (-10%) (Load Drop)

75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5 reps

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
12 squats
8 v-ups
4 walkouts

Metcon/*Rx(16)
4rds
30 air squats
20 hrpu
10 ttp/hkr/kne/ttb
200m run

box squat(12)
3x3 climb

Finisher
100 flutters
30 w-raise
2 min quad stretch

For time:

• 30 overhead walking lunges
• 30 knees-to-elbows
• 30 sit-ups
• 30-cal. row
• 30 sit-ups
• 30 knees-to-elbows
• 30 overhead walking lunges

Men Lunge with 45-lb. plate
Women Lunge with 25-lb. plate

Maastaveto (tempausote) 3-3-3-3-3

Every 3mins do 5 Front Squats

-Samalla haastavalla painolla koko setti

Amrap 14
14x Burpee over partner
14x Wallballs
14x Box over jumps

Rest 2min

Amrap 3
Partner situps with wallball

1) Max Distance Farmer Carry in 5:00
Rest 2:00 before moving to #2
2) Max Distance Kettlebell Front Rack Carry in 5:00