5 rounds for time of:

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

FINAL TEST

For time.

Supported handstand hold.

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

• Five sets of: Weighted Pull-Ups x 2 reps (20kg) Rest 30 seconds

Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

• A. For time: 10 Snatches 42,5 kg 10 Snatches 45 kg 10 Snatches 47,5 kg 10 Snatches 45 kg 10 Snatches 42,5 kg

*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.
**Time Cap = 25 minutes

Rest 10 minutes, and then…

B.
AMRAP 12'
15 Calories of Rowing
20 Push-Ups
25 Air Squats

4rounds:
6 SDHP
6 clean & jerk
6 bench press
25m bear clarwl

Strength
7 Back Squats E3MOM for 15 minutes (225#)
60%-75%

Metcon
8 minute AMRAP
2 Toes 2 Bar
2 Wall Balls
2 Burpees
444,666,888...

Partner WOD

10 Hang Clean
10 Push Press/Jerk
Round 1) While other person Rows 250 meters
Round 2) While other person Runs 400m
Round 3) While other person does 100 Double-Unders
Repeat
Bar must never touch ground or its a 10 burpee penalty to team

Lämppä:
Yht 9 kierrosta 20sek on, 5sek off

Jumping Jacks

Skipping

Mountain climbers

1)
For time: 1000m run, TC6’
2)
WOD 5 rounds, 40sek on, 10sek off

Push Press 15/25

Wall climb

Assault bike cals (legs only)

@ V-sit ups
Rest

7min AMRAP
21-15-9
Handstand push ups
Chest to bar

3@70%
3@80%
3@90% +