WOD:

1) “Open 19.2” – 8 minute AMRAP:

25 Toes-to-bar

50 Double-unders

15 Squat Cleans 135/85

25 Toes-to-bar

50 Double-unders

13 Squat Cleans 185/115

If you get through this in 8 minutes then an additional 4 minutes is added to the clock. This continues for a total of 5 rounds of the 25/50/Squat Clean. The Squat Cleans go 11 @ 225/145, 9 @ 275/175, 7 @ 315/205. Earning up to 20 minutes worth of workout time.

2) 7 minute AMRAP:

Burpee Muscle-ups

Scale as needed.

3) Split Jerk: 7 sets of 3 @ Moderate Load

Warm-up as needed. Rest 2-3 minutes between sets. Don’t max out, work with moderate to moderately heavy load, and keep your lifts clean and crisp.

4) Back Rack Reverse Lunge: 5 sets of 4/side

Rest 2-3 minutes between sets. Alternate legs each rep. Build to a heavy set for the day.

5) Belt Squat Holding Handles: 5 sets of 10 @ Moderate Load

Rest 2-3 minutes between sets. Don’t crush yourself on this.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE