Warm up
Every 2 Minutes for 6 Minutes
:20 Bike or row (Aggressive pace, but not a sprint)
16 Step Ups
12 Jump Squats

Take time to build to your 70-80 percent that you are going to use for the back squat weight

Strength
Back Squat
5-5-5-5-5
Immediately after each set of squats, perform a :10 “rolling sprint” on the bike or rower. Rest 3 minutes after the bike/row sprint. A rolling sprint means getting your machine up to speed slowly so (about 5 to 10 second) then letting it rip. The sprint doesnt need to be so fast that you are rolling around the floor, but it should be close to max effort. This will help teach you to get your rower or bike up to speed a little bit before you hit that sprint. Especially important on the rower so you don’t hurt your back.

Wod
5 Rounds ***throwback tuesday to last fridays burpees box jump overs
10 Burpee Box Jump Overs 24/20″
20 Wallballs 20/14lbs
Rest 2:00

Goal pace is sub 2 minutes a round for everyone! Scaling will be key here!
Burpee portion should take 1 minute or just over. for some that will be 10 regular burpees or 10 burpees over your bar
Wall ball portion should take 1 minute. That means no more than 2 breaks per set. first lower the weight on the wall ball to achieve that, then lower the reps if you have. to.

200m run
20 Band Pull Aparts
15 Scap Pull Ups
10 Strict Pull Ups
200 m run
20 Air Squats

Then 3×10 OHS, starting with empty bar and progressing to workout weight

Skill/strength
EMOM 9 Minutes *bar muscle up or pull up practice
*no pull ups, no problem, come in and we work on it
Min 1-3:
3 BMU Kips, performed as singles
Min 4-6:
2 BMU Kip + Knees to Bar
Min 7-9
1-3 Perfect Bar Muscle Ups

Wod *potentially all movements we will see in the open this week.
4 Rounds
8 OH Squats 135/95lbs
8 Toes to Bar
4 Bar Muscle Ups (sub 4 burpee pull ups/ring rows or 4 pull up 4 ring dips)
Rest 1:00 after each round
After then 4th round, perform
4 Rounds
3 Bar Muscle Ups
6 Toes to Bar
6 OH Squats 135/95lbs
Rest 1:00 after each round

Bring the sunscreen, this can all be done outside if you want. Wod 1 is all outside anyway

Wod 1-
8 minutes
7 Kb Swings
Run to the cones, switch when your partner gets back
Rest 5-
Wod 2
10 Minutes Amrap (alternating rounds)
7 cal row
5 dumbell push press
3 Burpees (bring foam mats outside if you don’t want to do concrete burpees)
Rest 5
Wod 3
12 Minute Cap
400 M Farmer carry with 2 dumbells (one partner carries both, switch as needed) 70/50
300 Doubles or singles
200 M farmer carry
100 Doubles or singles

Endurance class- Partners
Up and down the ladder-one partner works at a time
400m run (1 each)
400m row (1 each)
400 m run (1 each)
400 M row (1 each)
800M run (1 each)
40/35 cal bike (1 each)
800M run (1 each)
40/35 cal bike (1 each)
800M run (1 each)
400 m row (1 each)
400 m run (1 each)
400m row (1 each)
400m run (1 each)

9am and 10am
*these 9am 10am workouts are potent. Scale appropriately. This is plenty of work if you want do this as a partner wod.
Stopping after wod 2 is fine as well.

3 Rounds for time of:
25 DB Power Snatch, 50/35
15 Knees-to-elbows

21-15-9 reps for time of:
DB Burpees, 50’s/35’s
Pull-ups

4 Rounds for time of:
100m DB Farmer’s Carry, 50’s/35’s
15m DB Front Rack Lunge, 50’s/35’s

Crossfit Open 21.2
To see the live announcement go to games.crossfit.com at 8pm. Workout will posted in zen planner by 5am.