A. Strict Pull-ups

1-2-3-4-3-2-1

B. Front Squat

C. MetCon

11 min AMRAP

5 pull-ups

5 Hspus

5 Squat Cleans 135/95

Scale: push-ups 115/75

Scale up: CTB, strict, 165/115

18.1

There will be normal classes at 11:30a. Open wod will take place in 20 min increments from 4p – 7p. You will have 8 min to warmup and setup and 12 min for the workout! Three people at a time again! Let’s get it done guys!

12 min to complete:

1-10

DB squats 50/35

Bar facing burpees

…In remaining time establish 1RM Clean

A. Bench Press

B. MetCon

10 min AMRAP

12 box jumps

12 DB Snatch 50/35

A. Handstand Holds

B. Push Press

C. MetCon

7 Thrusters 95/65

14 Handstand Push-ups

9 min AMRAP

A. Pistols

B. Back Squats

C. MetCon

3 rounds

40 air squats

20 clean and jerks 95/65

Scale 75/55

Scale up 115/75

A. Strict Press

B. MetCon

800m run

30 wallballs 20/14

400m run

20 wallballs

200m run

10 wallballs

Open time! This workout will be done at all hours tomorrow. We will have substitutes for rowing. Try to be on time. There will be a team option and two heats of three per hour on the rowers. Athletes signed up for the open will take priority over those not signed up!

18.1

20 min AMRAP

8 TTB

10 DB Clean and Jerk 50/35

14/12 Cal Row

A. Bench Press

B. MetCon

16 min EMOM

Even min

4 squat cleans 155/105

Odd min

14 Burpees