"OPEN TEST"

  • 0:20 Single Unders
  • 0:20 Quad Stretch
  • 0:20 Single unders
  • 0:20 Knuckle Drags
  • 0:20 Single Unders
  • 0:20 Alternating Side Lunge
  • 0:20 Single Unders
  • 0:20 Active Spiderman
  • 0:20 Downdog

AMRAP 20:

  • 50 Wall Balls (9/6)
  • 50 Double Unders
  • 40 Box Jumps (24"/20")
  • 40 Toes to Bar
  • 30 Chest to Bar Pull-ups
  • 30 Burpees
  • 20 Power Cleans (63.5/45)
  • 20 Jerks (63.5/45)
  • 10 Power Snatches (63.5/45)
  • 10 Ring Muscle-ups

    *Score = Rounds + Reps

COOLDOWN 

MOBILITY

  • 1:00 Child’s Pose

 

ACCESSORY

3 Giant Sets:

  • 1 Minute L-Sit
  • 300 Meter Ski Erg/Row
  • 15 Meters Barbell Overhead Walking Lunge

-Rest As Needed Between Sets
-Weight Is Up To You
-Should Be Challenging, But Unbroken