I had a nice long post planned talking about the Open, then I ran out of gas. Those of you saying “didn’t this happen like a month ago too?”. Yes. It is the 8th time it’s happened in my life.







1. CORE : 7m AMRAP
10 Strict Toes to Bar or hardest scale
10 Dragon Flag
10 GHD Situps

immediately into 3 minute AMRAP of Hollow Rocls



2. Conditioning: 3 Rounds, each round 3 minutes with 2 minute rest


15 Back Squat 95/65
15 Clean and Jerk
AMRAP Bar Facing Burpees with remaining time





Strength : Deadlift
Find a 1 rep max



WOD : For Time
45 Hang Power Clean 165/115
60 Toes to Bar
– EMOM perform 5 Handstand Push-ups

15 Minute Time Cap


S : 95/65, scaled TTB, 5 pushups EMOM
L1 : 135/95, 3 scaled or RX HSPU



RX+: 185/135



The Program


1. Strength and WOD Rx+


2. Low Bar Back Squat


3. 3×25 GHD Situps AFAP, rest :90 between sets

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