Open 20.5

4 Position Pull Up Complex
10 Sets
1. Active Bar Hang
2. Bottom Half Pull Up
3. Chin Over Pull Up
4. Top Half Pull Up

AMRAP 8
10 DB Snatch
20 Russian Twists w/ Med Ball
30 Double Unders

3 Rounds – Bike
:15 Sprint
:30 Moderate
:15 Sprint

Rest :90 in b/t sets

4 sets
3 snatch grip push press
3 OH squats

3 rounds
10 FS
200m Run
15 push ups
200m Run
10 FS

Rest :60

3 Sets For Quality
8/8 Banded Pallof Press
6-8 DB Row 31X0

Dip Support Complex
:1 Support Hold
1 Dip
:2 Support Hold
2 Dip
:3 Support Hold
3 Dips
-rest 2 minutes. Repeat –

21-15-9
American KB Swing 53/35
Up Downs
GHD

Hi hang snatch
5×1

16 minute Cap
21 calories
9 pull ups

15 calories
6 c2b

9 Calories
3 Muscle ups

5 rounds (for time):
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Jerk (50/35)
200m Run

3 rounds (for quality)
A. 100’ waiter carry (switch arms half way)
B. Plank in push-up position

Open 20.4

Hang clean
5×2

3 Rounds
50 DU
5 OH Squats
10 Lateral burpees
5 OH squats

Front squat
4×4

3 Rounds
10 DB step ups
10 Push Press
400m Run

Hi pull + hang Power Snatch
Full snatch

15minute EMOM
18/16 cals
12 pull ups + 6 Goblet squats
Rest