Warm-up
3 rounds
40 dubs
20 shoulder taps
5 Perfect OHS
5 Drop snatch
Warm up pistols and HSPU btwn strength sets.
Strength
1. Back Squat
3-3-3-3
2. Push-Press
3-3-3-3
WOD
3 Minute Ascending AMRAP
1 Strict HSPU
1 Pistol (each leg)
2 Strict HSPUs
2 Pistols (each leg)
Open-Kipping
Masters- As written
Rest 3 minutes
In 3 minutes Complete
X Double Unders
Then AMRAP
Overhead Squats
Games- 120 (155,105)
Regional- 90 (135,95)
Open/Masters- 70 (115,80)
Rest 3 Minutes
3 Minute AMRAP
Shoulder to Overhead
Each time you complete 10 reps- 5 Back Squats
Score=total shoulder to overhead
Reps from behind the head with full lockout will count