Warm-up 3 Rounds
10/8 Cal Bike/Row Sprint
5 1-Arm Thruster per side
5 V-ups
15 Double Unders

Front Squat 5×7 Every 2 Minutes

Intent: Complete 7 reps of front squats every 2 minutes for 5 rounds. Start at a moderate to heavy weight (65-70% of your 1 rep max) and work up with each set as tolerated.

CrossFit Open 20.2 Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters 50/35
6 toes-to-bars / hanging knee raise
24 double-unders / 48 singles

RPE 8: Very short of breath, can’t talk

Intent: With a longer time domain, it may be helpful to start slow and pick up speed. There are lots of transitions in this workout, so a tight equipment setup will pay off. Consider a triangle where you can take a half turn from the thrusters onto the bar, and then dismount from your toes to bar right into your jump rope. Set your rope down neatly each round so you don’t lose time untangling knots.