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

3 rounds:
6 box jump over
6 db snatch

1-2min rest between

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

Amrap 40min
10 pistol squats
15 Ghd
20 boxjumps

Every 5 min:
Assaultbike 1min (not at start and 40)

50s on, 20s off, 5 Rounds
5 exercises, 30 mins

Pushup to side plank
Shoulder taps
Swimmers
Leg curls
Arm circles (each side)

A,
5-4-3-2-1 reps, for time of:
Hang Squat Clean @102/70kg
Bench Press, @102/70kg
Strict Ring Muscle-up

Goal: sub 9 mins

B,
For time
90m HS walk
*everytime you break complete 50 DU
Goal: sub 8 mins

Optional : EMOM 10 mins
odd min: max HS walk ( 3 attempts )
even min: 50 DU

C,
For distance:
Run: 1x 30 mins
Compare to last result!

#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

For time
AMRAP 10

DU 30
V-Ups 10
Russian twist 20

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