The Open is over. Back to regular programming. More time on the pull up bars and more time Squatting, Deadlifting, and pressing!

Warm Up-
5 Minutes of slow bike or row-
20 Air Squats
20 Overhead Squats with a PVC

Strength
Grab a bar- Find a squat rack- Pair up with someone you can squat with
10×2 empty bar back squats
Back Squat
5 @ 40%, 5 @ 50%, 3@ 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….

Wod
3 Rounds for time
30 Wall Balls
30 Double Unders
THEN
Immediately into 1000m Row OR  60/50 cal bike OR 800m run)

Sunday Funday
Wod 1, partner wod
15 minutes Amrap, One partner working at a time
100M farmer carry (both partners can walk at the same time and switch the weights from person to person)
40 Kb swings (split how you want)
40 wall balls (split how you want)

Wod 2- 8 minutes Partner wod
800 Meter run (both partners)
Then max reps squat cleans with remainder of the time (135/95)
First partner back from the run CAN start working before their other partner is back

Wod 3  TEAMS OF THREE PICK DIFFERENT PEOPLE THAN YOU WERE WITH FOR THE FIRST 2

12 minutes max cals on a rower, switch every minute and everyone on the team does 3 burpees at every switch.

8am Endurance-
Sprints on Sprints
First
6×400 Running sprints
Next
5×500 Rower sprints
Next
6×10 Cal Bike sprints
Work with partner on the bike and rower, try to do equal ratio of work to rest

9am Mobility

10am Worlds worst partner chipper 40 Minute time cap
200 Wall Balls
200 Rower Cals
200 Sit ups
200 Slam Balls
200 M Sled push.

THE LAST OPEN WOD
FINALLY! How about every does this one… one and done..  on Friday or Saturday????
Games.crossfit.com at 8pm is the wod.

warm up-
Bike 5 Minutes
Clean and push jerk warm up
0-2 Minutes 8 power position power clean and 8 push jerks
2-4 Minutes 6 Hang from the knee power cleans and 4 push jerks
4-6 Minutes 4 from the shin squat clean and 4 push jerks

Strength 10 minute emom
complete this complex every minute on the minute
1 clean from the ground
1 hang clean any style
1 front squat
1 push jerk

If you are practicing for wod wars and want to go super heavy.. take a few minutes off

WOD-
21 assault bike cals
5 squat cleans 205/135
15 cals
5 squat cleans
9 cals
5 squat cleans