A: Ring pull ups pronated 3set
B: Ring chin ups Supinated 3set
C: Forward leaning Db flys 1xMax
D: DB biceps curls 1xMax

Basic Endurance 54

6 Rounds

3 Min Echo Bike
3 Min Row
3 Min Bike Erg

7 min AMRAP
burpees

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The workout begins with the athlete in a standing position. Athlete must move from standing to flat on the ground (chest and thighs touching) to jumping to touching a target with both hands, 6 inches above their max standing reach.

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Score is the total number of Target Burpees completed before the 7-minute clock stops.

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Good Scores for “Open 12.1”
– Beginner: <80 reps
– Intermediate: 90-110 reps
– Advanced: 120-135 reps
– Elite: 140+ reps

3-5 Sets:
2-5 Strict Weighted Pull-ups

Rest 3 Minutes Between Sets.

8x OT75sek

Rounds 1-4: 6 pull-up
Rounds 5-8: 4 pull-up

5 rounds for time

400m run
8 t2b
12 stoh (22.5kg)

Time cap 12 min

Shoulder press 3x6 reps, then max @ 90%

4 x 5 (70%)
1 x 3 (75%)
2 x 2 (80%)
1 x 1 (90%)

Percentage from 1RM

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - 3-5 SLOW Jefferson Curls
MIN 2 - :45 Alt. Bird Dogs