Pre-Open Day; Mar. 13-19, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

6 Pull-ups

8 Thrusters (75/55)

6 Burpees

Pre-Open Conditioning

4 Rounds–Not for time

4 Handstand Push-ups

8 Deadlifts (135/95)

24 Double Unders

Bent Over Rows

10 Min EMOM

5 Bent Over Rows @ 60% 1 RM

Accessory/Cool Down

5 Round Superset–Not for time (Rest 1:00 between rounds)

8-12+ Steps in Handstand Walk Progression

3-5+ Reps in Kipping Muscle-up Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching