Open Challenge

Warm Up: Matt Chan WU, ROM Drills. P

Strength: 
   • Bench Press 10 x 145, 8 x 165, 6 x 175, 4 x 190
   • Back Squat 6 x 185, 4 x 225, 2 x 255, 5 x 240 
   • Weighted Ring Dips 10 x 20, 7 x 35, 5 x 50 

Work Capacity: "Open Challenge" 20 minute AMRAP 
   • 50 Wall Balls 20#
   • 50 Double Unders 
   • 40 Box Jumps 24" 
   • 40 Toes-2-Bar 
   • 30 Chest-2-Bar Pull Ups
   • 30 Burpees 
   • 20 Cleans 145# 
   • 20 Jerks 145# 
   • 10 Snatches 145# 
   • 10 Muscle Ups 
266 reps  

Durability: L-sit on Rings 10, 15, 25, 15, 10 seconds. Mobility Work. 

 DM

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