Open Prep

Mobility
30 sec badned lat stretch per arm
1 min lat foam roll per side
5 side lying thoracic rotations per side
10 alt Squat to thoracic rotation
x 2-3 sets

General Warm up
10 cal row Easy
4 beat swings on rings
8 goblet squats
8 push ups
8 alt step ups 24/20
x 4 sets

+

200m row
1-3 RMU
8 wall balls 20/14
90 sec rest
x 4 sets

*increase pace each set
last set should be tough

Open 20.5

40 ring mu
80 cal row
120 wall balls 14/20

20min Cap

** break it up however you want