Those doing the open, feel free to come in for this as some movement play like this will keep the body feeling good due to it not being as demanding… skip the WOD perhaps..
-Rope Climbs / Muscle Ups ( if already have )
-Handstand Holds / Walks
-Double Unders / Tripple Unders
Spend equal amounts of times working on 1 of the 3 skills
If you have 1 real GOAT – train it
This is for development not to be thrashed
16 x DB Goblet Squat 22.5/15kg
14 x DB Snatch 22.5 / 15kg
12 x Box Jump 24/20"
10 x Kipping Pull Ups
200m x Run
*Use same DB for squat and snatch
DB : Reduce load / KB
BJ : Step Ups
PU : Ring Row