150 min

1.WU & prep for Open 18.5 45 min

2.Open 18.5

3.ATP workout Strength & conditioning 26.3.2018

A. For time:
50 Pull-Up
40 Box Over Jump
30 GHD Sit-Up > abmat situps
20 DB Squat 22,5/15kg > 25 lbs
10 Devils Press > 25 lbs
Time Cap: 11 min
Time: 9.41
Scale if needed.

B. 21min EMOM:
1. Assault 10-20 kcal > 10 cal
2. 10-25 Wallball > 15 wall ball
3. Rest
This is not all out, but challenging!
Try to hit WB unbroken.

C. Corework of your choice; from JG 21.3.2018 - 3 rounds:
- 45 sec. ext.rot. planche lean
- 30 sec. hollow hold
- 30 sec. arch hold
- 15 side plank raises/side