PreHab: Glute Activation, Band Pulldowns, Scap Push-ups

Warm-up: Rope Turns, Barbell Complex, Movement Review

WOD:

Rx: “The Open Test”
AMRAP 20mins
50 Wallball Shots
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 C2B Pull-ups
30 Burpees
20 Cleans @145/100
20 Jerks @145/100
10 Snatch @145/100
10 Muscle-ups

Option 1: AMRAP 20mins
50 Wallball Shots
25-35 Double Unders
40 Box Jumps
40 Knees to Chest
30 Pull-ups
30 Burpees
20 Cleans @100/70#
20 Jerks @100/70#
10 Snatch @100/70#
10 Ring Dips

Option 2: AMRAP 20mins
35 Wallball Shots
50-150 Single Unders
28 Box Jumps
28 Hanging Knee Raises or Sit-ups
21 Jumping or Assisted Pull-ups
21 Burpees
14 Cleans @Moderate Weight
14 Jerks @Moderate Weight
7 Snatch @Moderate Weight
7 Dips