* The Open Is Coming HERE

WOD:

1) Push Press: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Push Jerk: 4 sets of 8

Warm-up as needed. Ret 2-3 minutes between sets. Only build as heavy as you can maintain cycling the barbell.

3) Snatch Push Press: 3 sets of 4

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Clean Pulls: 4 sets of 3 @ 100%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

5a) 7 minute AMRAP:

Dumbbell Burpees 50/35

Immediately Into

5b) 5 minutes to Establish:

1RM Deadlift

Immediately Into

5c) 7 minute AMRAP:

15 Chest-to-bar Pull-ups

12 Dumbbell Thrusters 50/35

9 Calories Rowed

Immediately Into

5d) 3 minute AMRAP:

Max Double-unders

For the Dumbbell Burpee standard literally think about doing a Burpee with Dumbbells in your hands. The Dumbbells must come to the floor, and your entire chest body must come to the ground, from there the Dumbbells must finish overhead standing tall. How you get from Point A to Point B is up to you. Be smart with the Deadlift, the Open is in a week, don’t kill yourself. This is on continuous piece taking 22 minutes.

6) Barbell Turkish Get-up: 10 minutes Practice

Practice both sides,  both standing up and lowering back down.

7) Strict Chin-up: 5 sets of 5 w/3 second Chin Over Bar Hold

Rest 2-3 minutes between sets. Heavy as possible.

8) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

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