Warm Up
20 Arm Circles
30 sec Dead Hang
30 sec Kip Swing
20 Scap Push Ups
-into-
3 Rounds
10 Push Ups
10 Deadbugs
10 Single DB Deadlift to Press
3 Pull Ups or 8 Ring Rows
Strength: Bench Press
Every 2 Minutes On The Minute X 4 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
CrossFit Open 26.2
15 Minute TC
ELITE
80-foot dumbbell overhead walking lunge (50/35)
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
COMPETITIVE
80-foot dumbbell overhead walking lunge (35/20)
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
PERFORMANCE
80-foot walking lunge
20 alternating dumbbell snatches
20 bent-over rows
80-foot walking lunge
20 alternating dumbbell snatches
20 ring rows
80-foot walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
Stimulus Points
TBD
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Bicep Curls
Even Minutes) 8-12 Tricep Overhead Extensions
Cool Down & Dismissal
TBD