7 Minute AMRAP of:
10 Power Snatch using 75 lbs
3 Bar Muscle Ups

2 ROUNDS
10 BAR MUSCLE UP
10 POWER CLEAN 70/55
10 SQUAT PISTOLS DUMBELL AHAP
10 PUSH JERK 70/55

2'REST

21/15/09
THRUSTER 60/45
C2B

REST 3'

5 rounds of:
Landmine series:
Rotations 5 each side + landmine press 3 each side + landmine OHS 3 each side.
Landmine Bent Over Rowx8,
Weighted step ups (5 each side)

This is the second Open workout for 2016.
0-4:00 complete the following: 25 T2B, 50 DU, 15 Squat Clean 135 lbs
>8:00 complete the following: 25 T2B, 50 DU, 13 Squat Clean 185 lbs
>12:00 complete the following: 25 T2B, 50 DU, 11 Squat Clean 225 lbs
>16:00 complete the following: 25 T2B, 50 DU, 9 Squat Clean 275 lbs
>20:00 complete the following: 25 T2B, 50 DU, 7 Squat Clean 315 lbs

90 min

Warm up for 15 min

A. Every 2 min, for 20 min (10 sets):
Snatch x 2 reps
30 32.5 35 37.5 x. 37.5 40 x. 40 40 40 40

B. Warm up & preparation for the Open 16.1.

C. 16.1
20 min AMRAP of:
7.5 m OH walking lunges 29 kg
8 bar facing burpees
7.5 m OH walking lunges 29 kg
8 C2B

Result: 5 + 16 = 146
174/199 (?)

D. 5 min assault bike

#MetCon | 3 rounds for time of:
- speed ladder (F&B)
- burpee box jump (60/40 cm)
- SB farmer’s walk (10 mt) (20/10 kg) (F&B)
- incline plyo push-up + tuck jump complex
- bear crawl (10 mt)
- broad jump series (10 mt)
- SB burpee clean & jerk
- box + depth jump complex (60/40 cm + 20 cm)
- single unders (20)
+ sprint (10 mt) before/after every station

10 OH Squats 55#
10 OH Walking Lunges 55#
25 abmat situps

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

RX:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.