A. In teams of 2 complete, in a 20 minute cap:
15 rounds YGIG of:
1-2 Rope Climb // 5 Pull ups // 10 TOUGH ring Rows
10 OHS (40/30) // Dowel OHS squat @ slow tempo
10 T2B (24/20) // 10 V Up
B. In teams of 3-4 complete in 20 minutes:
1500m Row/Ski
20 Synchro Burpees 6″ reach
80 Push Press @ 50/35kg
1500m Row/Ski
80 Box jump overs
C. Mobility
DetailsA1. Front Squat @ 20×1; 2-4 reps; x4, rest 90
A2. Kipping Muscle Up; AMRAP; x4, rest 90
FOR THOSE WHO DON’T –
– Strict Pullup; AMRAP; x4 (if you have 5+ do below)
– Ring Dip; AMRAP; x4 (if you have 5+ do below)
– Ring Dead Hang False Grip Hold; ALAP; x4 (if you can hold this for +10 sec with good tech do below)
– Banded Assisted MU Tech
B. OPEN WORKOUT 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches @ 35/25kg
A1. Front Squat @ 20×1; 3-4 reps; x4, rest 90
A2. Kipping Muscle Up; AMRAP; x4, rest 90
+
WRITE SCORES ON BOARD
7 min cap;
50 Push Press For time @ 50/35kg
*every time you drop the bar 5 burpees
+
rest 5 min
+
WRITE SCORES ON BOARD
7 min cap;
21-15-9
Power Clean @ 50/35kg
HR Pushup
/ACCESSORY
A1. WTD Ring Dip; 1-2 reps HEAVY; x4, rest 10 sec
A2. Kipping Ring Dip; AMRAP; x4, rest 2 min
B1. Pistol; AMRAP/Leg; x3, rest 2 min
B2. HS Walk Play; 3 min; x3, rest 2 min
C. L-Sit; 3 min accumulated afap
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