CrossFit Open
21.2
Have fun!

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...

Skill
Muscle-Up Development

Spend 15:00 practicing kipping muscle-ups. For the first 10 minutes, just get in easy, technical sets. In the last 5 minutes, perform 1-2 harder but still technical sets, leaving 1-2 reps in the tank.
If you don't have muscle-ups yet, practice one or more of the following:
-Tap Swing on Rings
-Tap Swing + Hip Up
-Tap Swing + Hip-Up + Row

WOD
EMOM 20, alternating:
a) 4 Dumbbell Snatch, 50#/35#, alternating + 8 Box Jump Overs, 24"/20"
b) Row

Strength
Single Arm Strict Press/Tripod Row

12:00:
8 Single Arm Strict Press/side
8 Tripod Rows/side

WOD
7 Rounds For Time:
7 Hang Power Clean & Jerks, 95#/65#
7/5 Handstand Pushups
7 Chest-to-Bar Pullups

TIMECAP: 15:00

Strength
Snatch
15x1 EMOM

WOD
AMRAP 11 minutes
48 Double Unders
20/14 Calorie Row
18 Wall Ball, 20# to 10'/14# to 9'
12 Toes-to-Bar