Warm up:
6 minutes Amrap
20 Dubs 10 band pull aparts 5 pass thrus 10 scap push ups 5 OHS 10 glute bridges 5 snatch Sotts presse
CrossFit Open WOD 20.1
10 rounds for time of:
8 ground-to-overheads (96/65)
10 bar-facing burpees Time cap: 15 minutes
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans