Warmup:

250M Row

Twisting Lunge 30’

Inchworm 30’

10 push ups

10 kip swings

250M Row

Iron Cross x 5 per side

Scorpion x 5 per side

Dumbbell Warmup

WOD:

CASH IN :Row 400M Run

Then 2 Rounds For Tie

50 – DB Thrusters (35/25)

40 – DB Press (35/25)

30 – DB Front Squat (35/25)

20 – Alt DB Snatch (35/25)

10 – Chest 2 Bar Pull Ups

(20 min cap)

If the Open taught us anything, it taught us to get comfy using DBs in our workouts.

Scaling Options:

Run -> 500M Row

Dumbbell Weight -> As needed

Chest2Bar -> Chin Above Pull Ups -> Ring Rows

Cool Down:

Banded OH stretch x 2 min per side

Roll out quads/IT band