"Open Prep EXTREME"

(EQUIP: Bar, Rings, Rower, Pull-Up Bar, PVC)

WARM-UP:

*Active Stretch (+ PVC Stretches & OHS)

With Partner -

1 Round/ Person -

*P1: 400m Row

*P2: AMRAP: 3 Burpee Pull-Up + 3 OHS + 3 Ring Dip

——————-

Open WOD 11.4+

30 min. AMRAP -

*60 Bar-Facing Burpee

*30 Overhead Squat (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

*10 Rings Muscle-Up (sub: 10 x 3 Ring Row + 3 Ring Dip)

*1000m Row

-no rest-

*30 Bar-Facing Burpee

*15 Overhead Squat (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

*5 Rings Muscle-Up (sub: 10 x 3 Ring Row + 3 Ring Dip)

*500m Row

SCORE = Total Reps (1000m = 10 reps; 500m = 5 reps)

~5 min. REST/ Set-Up~

Open WOD 12.5+

20 min. AMRAP -

3-6-9-12-15, etc. x

*Bear Complex (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

*Bar Muscle-Up (mod: BA or Jumping from box)(sub: “Bodyblaster” (Burpee-Pull Up-K2E)

SCORE = Total Reps