3 rounds as warm-up, build increase weight & burpee speed each round:
5 goblet squats
15m bear crawl
5 burpees
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10:00 movement prep – small sets of a 5-10 double-unders + 2-3 overhead squats + 1-3 of your upper pull variation
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AMRAP in 14:00:
100 double-unders
20 overhead squats, 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 alternating DB snatches, 50/35
100 double-unders
12 bar muscle-ups
*Lots of options here as always… If registered for the Open, check your division’s standards for weights and pulling movements… For those not registered, select loads/movements that you believe are do-able in 2-3 sets… Whether you’re registered or not, be smart, safe, get ready to hurt a bit (maybe a lot?), and enjoy!
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5:00-10:00 mobility work – coach-led
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