Open Gym

A. Thruster Heavy Single (from Rack, compare to 6/1/20) – 20 minutes

B. 4 Rounds

18 Pistols

15 Power Cleans 80/115

10:00 cap

A. Supinated Strict Pull Ups 12-12-12

*scale to get 12 reps per set

B. Ugly Toad

AMRAP 7

7 Ring Dips

Bike 7 calories

C. 30 Strict Bar Dips (6:00 cap)

A. Bunny Butter

AMRAP 20

10 Box Overs 20/24

15 SDHP 55/75

200M Run

B. Tabata DB Upright Row 20/30

A. Press 2-2-2-2-2

B. Ostrich Nest

AMRAP 12

Handstand push-ups

Toes to bar

Burpee

2,4,6….

Minute 1: double-unders

Minute 2: KBS 35/50

Minute 3: Bike calories

Minute 4: sprint 100m

Minute 5: rest

5 rounds

Score every rep and calorie, a jogged sprint is minus 5

A. Overhead Squat 1-1-1 (compare 2/5/21)

B. Steam Roller

20 C2B pull-ups

40 HR Push Ups

60 Calorie Row

80 Wall Balls

100 Walking Lunges

Open Gym / Yoga

Partner Workout

30 back squats 65/95 (from ground)

20 shoulder to overhead

10 burpee over bar

run 200m

AMRAP 22

Notes: one person working at a time, run together

A. Handstand/ handwalking practice

balance on a wall, off the wall, handwalk in a pike toes on a box, shoulder taps

B. 8 HSPU

35 double unders

100m farmers walk