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Warm-up
30-20-10
Calories on the rower
Mountain Climbers
10 minutes on partner shoulder stretching
Skill
Parallette Handstand Push-ups
WOD 1
7 minute AMRAP
“Austin”
2 Deadlifts
2 Muscle-ups
Games 335,225
Regional 315,205
Open 275,185
*Complete 4 Chin ups and 6 Ring Dips for each Round of muscle-ups if unable to complete
Rest 10 minutes
WOD 2
6 minute AMRAP
3 Deficit Handstand push-ups
20 Double Unders
Rest 10 minutes
Games-Parallette to 1 abmat
Regional- 2 45 lb plates
Open- 1 plate
WOD 3
One time through
30 Chest to Bar pull-ups
30 Thrusters (115,80)
30 Burpees to Target- 6 inches above max standing reach