If your not first, your last.


Today we are going to do some sport specific skill work for the open. If you cannot handstand walk, you can walk around a box, shoulder shifts, or shoulder taps. For the burpee box jump overs, make sure you are doing the new open standard with your feet. You can modify the reps here if you are passing :45 seconds.

Metcon (AMRAP - Reps)

EMOM 12 1 - 50' Handstand Walk 2 - 8 Burpee Box Jump Over, 24/20

Metcon (Time)

6 Sets: 200m Run 15 KB Swing, 53/35 15 Ab Mat Sit-ups Rest 1 Minute Your score is your total time minus 5 minutes.

Extra Work

A.1: Banded Face Pulls (3x15)

A.2: 1-Arm Farmer's Carry (3x50'/arm, (100/70))


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