"Open Flow" w/Stevan

10min amrap
1 OHS 60kg/40kg
1 MU
2 OHS
2 MU
3 OHS
3 MU…jne

JT - In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week
21-15-9
handstand push ups
ring dips
pull ups

7 min AMRAP of:

• 3 thrusters (RX 65 lbs)
• 3 pull-ups
• 6 thrusters
• 6 pull-ups
• 9 thrusters
• 9 pull-ups .......12, 15, 18, 21, 24, etc.

100 sit ups
75 pull ups
75 wall ball
100 squats
75 box jumps

1500m row switch every 250m

1 RM

Clean & Jerk = 40kg
Squat Snatch = Unable to perform to requirements
Benchpress = 35kg
Chin (assisted with 11.25kg)
Deadlift = 70kg
Strictpress = 25kg
Backsquat = 40kg

Front squat 1-6-1-6-1-6
1 rep with 3s pause at the bottom
2 min rest between sets

Clean & Jerk = 60kg
Snatch = DNF, Can't do a farkin snatch yet.
Bench Press = 60kg, just

For time:

21-18-15-12-9-6-3 @ 40/30kg
Push Press
SDHP

=13:00 @ 30kg

For time:

75 Squats
50 Pull-ups
20 Ring Dips
50 Squats
35 Pull-ups
15 Ring Dips
25 Squats
20 Pull-ups
10 Ring Dips