"Arms + Abs Finisher"
As fast as possible:
50 Reverse Barbell Curls
50 Barbell Curls
50 Hollow Rocks
*Use an empty bar

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good mornings
6 inchworm
4 deadlift
2 tuck jumps

Metcon/*Rx(10)
Open 13.2
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

Step ups are allowed
-mod as needed

bonus wod(*rx)
2015 regional event 7
-6 min time cap
15 ring muscle ups(6)
5 rep clean ladder
205-225-245-255-265

mod-6 min time cap
15 pull ups/c2b/bmu
5 rep clean ladder
115-135-155-165-175(m)
75-85-95-105-115-125(f)

Finisher
2 min plank
stretch and roll

3-5 sets: Banded Snatch Drills

Rest as needed. Add loading if needed.

For time

30-20-10
Thrusters 75/55
Kipping HSPU ( scale to HRPU )
T2B ( scale K290 )
400 m Run with MB 20/14 BEFORE and AFTER each round

Snatch complex - tech

Squat Snatch
Snatch balance
Push Press from behind the neck, snatch grip
OHS

---

Post five heaviest successful sets

3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups

Rest as little as needed between unbroken sets and rest 2:00 between rounds.

AMRAP 4:
27 Calorie Row
21 Power Cleans (60/42.5)
15 Burpee Box Jump Overs

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (50/35)
15 Burpee Box Jump Overs

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (42.5/30)
15 Burpee Box Jump Overs

Every 2 min for 12 min Clean & Jerk @80-90%

OTM 10 min Burpee pull up x 2

Box hypyt 30 kpl