Monday

The Open 20.4

Tuesday

Strength
Clean Complex

Power Clean + Hang Squat Clean

Workout

5RFT
200m Run
6 Power Clean @80% of Strength weight
12 Wall Balls 20/14

Just Move

3 Rounds
50s On
15s Off
Row
Box Jumps
Side Plank
Air Bike
Jumping Lunges
Side Plank
Ski
Db Push Press
Plank

Wednesday

Teams of 3
AMRAP 32
3-6-9-12-15-18...
Cal Row
DB Thrusters 20/12.5
Pull Ups

400m Run after each set

Endurance

7RFT
14 Cal Air Bike/ Row/ Ski
14 DB Hang Squat Cleans 17.5/10
14 DB Lunges

Thursday

Strength

Back Squat for load:
#1: 1 rep @ 90%
#2: 1 rep @ 90%
#3: 1 rep @ 90%
#4: 1 rep @ 90%
#5: 1 rep @ 90%

Superset with
5 Box Jumps
Focus on landing high

Workout

3RFT
500m Row
21 Sit Ups
14 DB Snatches 22.5/15

Hero

Andy

For time, wearing a 20-lb. vest:
•25 thrusters, 115 lb.
•50 box jumps, 24 in.
•75 deadlifts, 115 lb.
•1.5-mile run
•75 deadlifts, 115 lb.
•50 box jumps, 24 in.
•25 thrusters, 115 lb.

Friday AM

Weightlifting Focus
Sumo Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout

For Time

800m Run

2 Rounds
12 Deadlifts @BW
12 Burpees over bar

800m Run

Friday PM
Open Workout 20.5

Saturday

Endurance

200m Sandbag Run
20 Burpees over sandbag
400m Sandbag Run
40 Toes To Bar
600m Sandbag Run
60 Wall Balls 20/14
800m Sandbag Run
80 Double Unders

Partner Workout

AMRAP 29
YGIG
36 Double Unders
24 Hang Power Cleans 50/35
12 Press Ups

Sunday

Just Move

1k Row

1k Run

25 Burpees

1k Run

1k Row