Warmup:

1000 m row

Mobility:

CS/Dynamic stretch

B Warmup

500 m row sprint

40 Mountain climbers

30 lunges

20 air squats

10 pushups

5 strict pullups

Workout warmup:

Deadlift 3-3-3

We are not starting a DL strength cycle. I just want you all to have an idea where you stand with DL's before the Open.

Warmup to 80%, then:

Use the heaviest weight you can for each set.
Rest 2-3 min between sets.
* Touch and Go. No drops. 

Workout:

15 min alternating EMOM: 

Every 1 min for 15 mins, alternating between:
8 Deadlifts, Body weight or 50% of your max triple. You pick
16 Russian Kettlebell Swings, 24/16 kg
8 Box Jumps, 24/20, RX+ 30/24 in
* Deadlifts are touch and go. No drops. 

Lift:

OH Squat, 7x3 going for a heavy triple

Skill:

HSPU, 25 strict HSPU for time.