100 Flutter Kicks
Run 200 meters
30 Wall Jumps (~24")
Run 200 meters
30 American Kettle Bell Swings (52 LBs)
Run 200 meters
30 Push Ups
Run 200 meters
10 Ball Slams (30 LBs)
Run 200 meters
30 Sit Ups
Run 200 meters
10 Stone Shoulders (96 LBs)

Back squat 10x3 70/80%RM

Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Minute 1 – Banded Good Mornings x 15 reps
Minute 2 – Hamstring Floss x 10 pulses per side
Minute 3 – Inchworm + Toe Drag x 3-5 reps

A.
Every 2 minutes, for 10 minutes (5 sets), complete:
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 75-80%

B.
Four sets for max reps of:
30 seconds of Power Snatch @ 50% of 1-RM Snatch
Rest 90 seconds

Note the weight used and the reps achieved.

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

C.
Five rounds for time of:
20 Wall Ball Shots
10 Toes to Bar

40-54: 20 lbs to 10′ target/14 lbs to a 10′ target
55+: 20 lbs to 9′ target/10 lbs to a 10′ target

D.
Three sets of:
Incline DB Bench Press x 8-10 reps
Rest 60 seconds
Strict Supinated Grip Pull-Ups x 6-12 reps
Rest 60 seconds
DB Z-Press x 6 reps
Rest 60 seconds

FINAL TEST

For time.

Supported handstand hold.

5 rounds for time of:

• 25 GHD sit-ups
• 25 back extensions
• 15-foot legless rope climb, 5 ascents

For 5 rounds:
5 Single Arm DB Snatch (right arm)
5 Single Arm OHS (left arm)
5 Single Arm DB Snatch (left arm)
5 Single Arm OHS (right arm)
10 T2B super strict

Post 5 rounds:
Rotator Cuff 5-6 reps
10 back extensions super slow and strict

90 min

1.Skill
A. BMU practice for 45 min
- Progressions
- BMU 7 x 1 reps + a lot of fails :(

B. HSW practice for 15 min

2.Jacked gymnastics 20.2.2018
B. 2 rounds:
- 2 x 20s front support walks, 10s rest
- 3 x 20s handstand shoulder shrugs, 10s rest
- 2 x 20s wall facing handstand hold, 10s rest
- 3 x 20s max distance box assisted pike handstand walk (alternate directions each set), 10s rest
- 90s rest

5 Rounds
10 Bodyweight Deadlift @ 200#
15 Kettlebell Swing 1.5pood
30 Double Unders
rest 5 min then
3 Rounds
1 min ABMAT
1 min Plank Hold

Felt good with this! I was happy to RX, took longer than I wanted but finishing is finishing :) BWDL is 200 lbs. I got 112 reps total through the ABMATs.

9 - 15 - 21 - 15 - 9
Step over m 22,5 kg DB
Deficit push up

Amrap 5
C & J med 30 kg DB

20min amrap:

• 10cal SkiErg
• 10 kahvakuularinnalleveto ja työntö (N 2x12kg / M 2x16kg)
• 10cal Assault Bike
• 10 kahvakuulaetukyykky (N 2x12kg / M 2x16kg)