Warm Up: 3 min of Jump Rope, 10 Pass Thru’s, 10 Windmills, 10 OHS Squats w/ PVC, 10 Duck Walks w/ PVC (5

Fwd/5 Bkwd), 10 Snatch Balances w/ PVC,

Focus 1: Overhead Squat

12 min EMOM of 3 reps @ 75%

Metcon: “Games Open Workout 11.1”
-10 min AMRAP
-30 Double Unders
-15 Snatches (75/55)

Score: Final Weight Used/ Rounds + Reps

D.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds

Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.

10-5-3-3-1-3-3-5-10 Reps of: Deadlifts

GO HEAVY ! (REST AS NEEDED BETWEEN SETS ) POSt your weight!

A.
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar

4X5 + 1XME Front Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00

3 rounds:

1min: Wallball (20/14lb)
1min: SDHP (35/25kg)
1min: Box jumps (60/50cm)
1min: Push press (35/25kg)
1min: Row (cal)
1min: Rest

3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

3 rounds for quality
backwards roll on barr
Bar MU
Strict T2B
3 wall climbs
6 cossack squats

6 rounds for time
10 Front Squat 60/25
10 Ring Push ups

Voima:
10 min EMOM
1 Snatch + 2 snatch grip push press (behind neck)

Wod:
10 min AMRAP
Buy in 800m run
5 Pull up
10 OHS
20 DU