Work 0:40, rest 0:20

Incworm
Overhead squat hold Bottom position w/ one DB
Hanging on pull up bar

4 Rounds

3 x 3 min AMRAP, 2 min rest

AMRAP 1. Max reps legless rope climbs / with legs

AMRAP 2. Max time in L-sit hold

AMRAP 3. Max reps strict HSPU

GYMNASTIC CONDITIONING
10min EMOM:

1) 3-7 Bar MU or Jumping Bar MU or Banded Bar MU
2) 3-10 HSPU (Open 2019 Standard for tailoring if needed)

RPE 4, Badasses go strict (with the HSPU)

Power clean:
0-3: 5x ~75%
4-6: 3x ~80%
7-9: 1x 85%

AMRAP 9

9 Toes-to-bar
7 Bar Facing Burpees
5 Thrusters 60/40kg

12 min AMRAP

6 snatch grip deadlifts (AHAP)
40m KB front rack carry (AHAP)

The result is the KGs lifted. (Count 5 m of front rack carry as 1 rep)

Every min for 12 minutes @ 50-70% of 1 rm
Clean high pull + hang squat clean + split jerk

Split jerk
3x60%, 3x70%,3x90%, 2x1x95%

RestDay!

6.30 - 7:30 Basic Endurance CrossFit
7:30 - 8:30 Open 19.4
12-13 Core
16-17 Open 19.4
17-18 Basic Endurance CrossFit
18-19 Open 19.4
19-20 Basic Endurance CrossFit

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

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