10 min EMOM

3 Handstand push-ups

3 Chest to Bar

Metcon 25 min cap

50 Box Jumps

50 Wall Balls

40 Back Extensions

40 Sit ups

30 Push ups

30 DB Snatches (45/35)

20 DB Thrusters (45/35)

20 Pistols

10 Man Makers (45/35)

10 Muscle ups (scaled 20 Burpee Pull-ups)

* We trainers know that this is a lot of volume, and that we have done high volume workouts the previous two days. For those who feel that they can’t complete the workout due to ability level or soreness, feel free to modify where need by or cut all the reps in half. The purpose for these workouts are to prepare for the Open . It will be a tough workout, but we want all of our athletes to be safe and avoid injury at all costs.


3 Rounds

500 m row

10 Toes to Bar


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