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MONDAY
A) Banded Mobility
B) Romanian Deadlift: 3×10
C) 3 Rounds For Time:
25 Wall Balls, 20/14#
2 Shuttle Runs
3/2 Legless Rope Climbs
D) Core Work: GHD Sit Up, Reverse Hyper and KB Half Get Up

TUESDAY
A) EMOM 16, alternating:
8 Push Press
8-16 Toes-to-Bar
B) 3 Sets:
10 Dumbbell Bench Press
10 KB Goblet Alt Step Back Lunges
C) 3 Sets:
10 Supinated Grip Barbell Rows
10 Heavy KB Goblet Squats
D) Sled Cash Out

WEDNESDAY
CrossFit Games Open 20.4 (modified)
* Perform this workout in heats in the Dungeon. Have a partner count your reps.
30 Box jumps, 24/20”
15 C&J, 95/63#
30 Box jumps
15 C&J, 115/73#
30 Box jumps
10 C&J, 135/83#
30 Med ball step ups, 20/14#
10 C&J 155/103#
30 Med ball step ups
5 C&J, 185/123#
30 Med ball step ups
5 C&J, 205/133#

* 20 min TIME CAP

THURSDAY
A) Bodyweight Skills: Ring Support and Leg Raises in Support
B) Front Squat: 5RM
C) AMRAP 20 @ moderate pace
25/20 Calorie Assault Bike
160′ Double Kettlebell Overhead Carry
500m Row
160′ Double Kettlebell Farmers Carry

SATURDAY
A) Power Snatch: 15 min to build to a heavy single. Repeat same weight x 2.
B) Surprise WOD