* The Open Is Coming HERE

WOD:

1) Halting Push Press: 3 sets of 2

Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit.

2) Halting Jerk: 5 sets of 2

Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit.

3) Snatch Push Press: 4 sets of 3

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

4) Pull Complex: 2 Hang High Pulls + 2 Hang Pulls + 2 Clean Pulls x 3 sets @ 70-80% of your 1RM

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

5) 20 minute AMRAP:

8 Chest-to-bar Pull-ups

8 Dumbbell Hang Squat Cleans 50/35

8 Dumbbell Shoulder-to-Overhead 50/35

8 Burpees

Scale as needed.

6) 3 rounds AQAP:

200ft D-Ball Bear Hug Carry 150/100

200ft Dumbbell Farmers Carry 100/70

Scale as needed.

7) Strict Weighted Chin-up: 5 sets of 5

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

8) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

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