*The Open Is HERE

WOD:

1a) 7 minute Up Ladder:

1 Power Snatch 135/95

3 Bar Facing Burpees

Ladder goes 1+3, 2+6, 3+9, and so on until 7 minutes is up. Part B Start immediately after Part A.

1b) 7 minutes to Establish a Max:

Snatch + Hang Snatch

Rest 10 minutes

2a) 14 minute AMRAP:

20/15 Calories Rowed

45 Toes-to-bar

20/15 Calories Rowed

30 Wall Balls 30/20

20/15 Calories Rowed

15 Power Cleans 185/135

20/15 Calories Rowed

Max Muscle-ups

Part B starts immediately after Part A.

2b) 7 minute to Establish a Max:

Overhead Squat from the Rack

Rest 10 minutes

3) 30-20-10 – AQAP:

Strict Handstand Push-ups

100 Double-unders

100 Double-unders after each set of Handstand Push-ups.

4) 30ft Side-to-Side Wall Facing Handstand Walk: 5 sets

Walk sideways along a wall 30ft, then back 30ft. Rest 90-120 seconds between sets.

5) Ring Support: 5 sets of 30 seconds

Load heavy as possible. Focus on external rotation and a hard lockout. Rest 90-120 seconds between sets.

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