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Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Burpee Box Jump Overs, Ball Slams and Handstand Push-ups5 rounds for time of:
12 Burpee Box Jump Overs (24″/20″)
10 Ball Slams (30#/10#)
8 Handstand Push-ups
* Use open standards for HSPU
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 Minutes: Double Under or Rope Climb practice
* Choose DU or Rope climb progression and foot lock practice
FT: Wall Balls and Rope ClimbsFor time:
40 Wall Balls (20#/14#)
4 Rope Climbs
30 Wall Balls
3 Rope Climbs
20 Wall Balls
2 Rope Climbs
10 Wall Balls
1 Rope Climb
*scale to 2 supine climbs to 1 rope climb.
10min Double Under practice
* choose DU or Rope climb progression and foot lock practice
AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High PullsComplete as many rounds as possible in 20 mins of:
5 Thrusters (95#/65#)
7 Hang Power Cleans (95#/65#)
10 Sumo Deadlift High Pulls (95#/65#)
Squat Snatch (Touch & Go) 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Toes-to-bar
Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set
* Alternate movements. Scale strict HSPU to negatives, HS holds and pikes. No kipping. Use open standards for HSPU.
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
10 Burpees
5 Muscle-ups
EMOM for 7 mins: Power Clean & Jerk1 Power Clean & Jerk, pick load
Every 1 min for 7 mins.
3 rounds for time of:
15 Row Calories
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks
3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups
Open Workout 18.5 Live Announcement Recap
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front SquatsAs a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)
* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.
Open Workout 18.5 Live Announcement Recap