WOD
Every 2:00 x 10, alternating:
a) 5 Sumo Deadlift High Pulls + 5 Overhead Squats, 95#/65# + Echo Bike or Row remainder of 2:00
b) 4 Single Arm Kettlebell Swings/side, 24kg/16kg, + 4 Bar Facing Burpees + Echo Bike or Row remainder of 2:00
To clarify how this will go: You're performing five rounds EACH of (a) and (b), alternating between the two. So @ 0:00, perform 5 SDHP + 5 OHS, then bike or row at an easy pace the rest of the 2:00 period. @ 2:00, perform 4 single arm KB swings per arm + 4 Bar Facing Burpees, then bike or row at an easy pace the rest of the 2:00 period. Repeat for 20 total minutes, five sets each of (a) and (b).
WOD
Spend remaining time on recovery. Row, bike, stretch, mobilize. The Open is tomorrow...