* The Open Is Coming HERE

WOD:

1) AQAP:

27 Thrusters 95/65

27 Calories Rowed

21 Thrusters 135/95

42 Calories Rowed

15 Calories 185/135

45 Calories Rowed

9 Thrusters 225/155

36 Calories Rowed

Rest as needed.

2) 3 rounds AQAP:

9 Muscle-ups

12 Power Snatch 115/75

15 Bar Facing Burpees

Rest as needed.

3) 40-30-20-10 – AQAP:

Kipping Handstand Push-ups

Dumbbell Box Step-ups 50/35 @ 24/20

Alternate legs each rep.

4) Pull Complex:

5 Strict Pull-ups +

4 Pull-ups +

3 Chest-to-bar Pull-ups +

2 Bar Muscle-ups

Rest 2-3 minutes between sets.

5) Strict Ring Dips: 3 sets of Max Reps

Rest 3 minutes between sets.

6) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

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