2 Rounds

200m Jog

20M Death March

8 Banded Over Head Squat

10m + 10m Lateral Banded Walk

Box Squat

Every 1′ x 10 Sets
5 reps – Start @90% 1RM and build by feel, go heavy and try over 1RM Back Squat!!

Double Dumbbell Sumo Deadlift

Every 2′ x 4 Sets

10 reps – @2×25/20kg

CrossFit Open Workout – Retest

15.4

6′ Work Time

30″ ON – Cal Bike
30″ OFF – Push Ups Tempo 3.3.1.1
10 Hollow Body Rock
20m Walking Lunges

Bench Press

EMOM 6′
3 reps @80% 1RM

Supine Grip Bench Press

EMOM 6′
6 reps @45% 1RM

Inclined Bench Press

EMOM 6′
6 reps @40% 1RM

Lactic Training

2′ ON – 3′ OFF x 8 Rounds
12/10 Cal Assault Bike – Sprint
10 Double Dumbbell Step Over @2×17.5/15kg
Max Effort STOH

Yoga Barbell “Snatch” Routine

3 Sets of
5 Hang Muscle Snatch
5 Half Over Head Squat
5 Hip Squat Snatch
5 Hang Squat Snatch
5 Snatch Balance
5 Drop Snatch
5 tall Snatch
5 + 5 Over Head Reverse Lunges

EMOM 8′

4 Hip Squat Snatch @30% 1RM

EMOM 8′

2 Hip Squat Snatch @50% 1 RM

EMOM 6′

1 Squat Snatch – Start from 60% and build every minute by feel

For Time

2 Legless Rope Climb or 3 Rope Climb
20 Thruster @40/25kg
15 Toes to Bar
2′ Rest
15 Pull Ups
20 Hang Power Snatch
2 Legless Rope Climb or 3 Rope Climb