*Open workout 11.2
*

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")

Hang snatch every minute on the minute for 20 min.
Add weight on every five minutes, from 60% of 1RM to 90% of 1RM.
(60%, 70%, 80%, 90%)

5 rounds:
14 broad jump (athletes own height)
10 toes-to-bar

Pre-WOD:
5X5 Dead Lift

WOD - As heavy as possible, as quickly as possible:
-1 Snatch, 10 Hand Stand Push Ups
-1 Snatch, 9 Hand Stand Push Ups
-1 Snatch, 8 Hand Stand Push Ups
-1 Snatch, 7 Hand Stand Push Ups
-1 Snatch, 6 Hand Stand Push Ups
-1 Snatch, 5 Hand Stand Push Ups
-1 Snatch, 4 Hand Stand Push Ups
-1 Snatch, 3 Hand Stand Push Ups
-1 Snatch, 2 Hand Stand Push Ups
-1 Snatch, 1 Hand Stand Push Up

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Warm up - bike 5min

Superset
Military Press 6x8
Dumbbell Bent Over Row 6x8

Superset
Lat pulldowns 3x8
Push ups 3x15

4 rounds of:
6 Jumping pullups
10 Barbell high pulls
Rest

EMOM 15
1.10-12 one leg V-up
2.16-20 hand to hand KBS
3.8-15 burpee

EMOM 6 min
4 Pull Up
+8 Push Up
+ 12 Air Squats

(Rx+ 1 round of Cindy)

Straight into

EMOM 6 min
10 Double Unders
+8 Box Jump Overs

(Rx+ 30 DU)

• 10 Min EMOM of:
BB Deadlifts
60% 1RM 1 rep