* The Open Is Coming HERE

WOD:

1) Every 2:00 x 7 sets: 5 Push Press + 5-15 Pull-ups

Warm-up as needed. Push Press is done from the floor. Start around 60-70% of your 1RM Push Press and climb as deemed fit. For the Pull-ups pick a quantity you feel you can maintain for all 7 sets.

2a) 7 minute AMRAP:

Dumbbell Burpees 35/25

Immediately Into

2b) 7 minute AMRAP:

Max Calories Row/Ski/Bike

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.

Extra Work:

3) GHD Sit-ups: 4 sets of 15

Rest 90-120 seconds between sets.

4) Barbell Turkish Get-up: 10 minutes Practice

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

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