*For those of you not familiar with the open, the video posted above should help clear things up.
For those of you looking for the “Extra” or “Comp” pieces, please see the email or Facebook post regarding the competitive programming.
ALL: Back Squat (15:00 to heavy single)
No misses, no fails. Have someone else judge your squat. Nothing shallow.
ALL: Metcon (AMRAP – Reps)
1:00 max wallballs
1:00 AMRAP 4 power cleans (95/65) + 4 burpees