For those of you that are doing 14.4 tomorrow to submit a score for the Open then today is active recovery. Spend 15-20 on mobility, run row bike or Airdyne for any easy Z1 pace for 15-20min and make sure you drink plenty of water.

For non open participants:

Essentials:
A1. Single Arm Dumb Bell Bench Press; 12-15 each arm x3; Rest as needed between arms; OT 0, 5, 10min
A2. Single Leg Body weight Split Squat; 12-15 each leg x3; Rest as needed between legs; OT 2, 7, 12min; tempo 30×2
+
3 Rounds For Time:
15 no push up Burpees
15 Ring Rows
15 Goblet Squats

Fitness:
A1. Single Arm Dumb Bell Bench Press; 8-10 each arm x3; Rest as needed between arms; OT 0, 5, 10min
A2. Single Leg Kettle Bell Split Squat; 12-15 each leg x3; Rest as needed between legs; OT 2, 7, 12min; tempo 30×2
+
3 Rounds For Time:
15 no push up Burpees
15 pull Ups
15 Front Squats 95/65

Performance:
*Rest*