WOD

Mobility/Primer
PVC Pipe Warm-Up
General Warmup (Bodyweight)
Clean Progression

Strength
Clean: 5 sets of 3 @ 70%, work on technique precision

Conditioning
“CrossFit Games Open 11.4”
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120/90)
10 Muscle-ups

“Open WOD 11.4 – Modified”
AMRAP in 10 Minutes:
60 Bar-Facing Burpees
30 BB Front Squats (95/65)
20 Chest-to-Bar Pullups