30 Minute Partner AMRAP – with a Partner
150 Hang DB Power Clean and Jerk 50/35, Fx = 35/20 (Open Standard – switch arms every 5 reps)
Run 400m together
100 Burpees
Run 400m together
50 Toes-to-Bar, Fx: 25 Toes-to-Bar
Run 400m
Divide up the reps however you choose. One person working at a time except both partners must run each 400m together. If working alone, do half of total reps.

Strict Press
1 RM (20 minutes)

For time:*
40 Box Jump Overs 24/20
30 Hang Power Snatch 75/55
20 Strict HSPU, Fx: Kipping HPSU

*7 Minute Cap

3 Sets:
DB Side Lateral Raise x 15 reps
Plank x :60
Rest 1-2 minutes between sets

Ring or Bar Muscle-up – Skill Work / 15 Minutes

Advanced Athletes
For time:
18 Ring Muscle-ups
18 Bar Muscle-ups

3 RFT:
100 Double-Unders
50 Wall-Balls (20/14#)

Rope Climb Skill Review / Work (15 minutes)

Advanced Athletes:
3 Sets of:
1-2 Legless Rope Climb 15’ Fx:12′  **start seated from the floor
Rest as needed

then…

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

Strength/Skill Schedule:
Monday: Hero WOD “DT”
Tuesday: Hero WOD “Sisson”
Wednesday: Muscle Ups
Thursday: Strict Press
Friday: Partner WOD
Saturday: Bench Press
Sunday: EMOM 30

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