Openwod

AMRAP13
50 SA DB/KB/BP/BB hang pc
20 V-ups
50 SA DB frontsquats
20 V-ups
50 SA DB STOH
20 V-ups

You can alternate sides as needed

Lower Body Strength

3 sets of:
20-30 sec. squat hold
into 8-15 goblet squats
rest 90 sec.

Upper Body Strength

4 sets of:
6-12 single arm DB-press with 3 sec. ecc. (each arm)
rest 30 sec.
10-15 bent over rev. flys into 20 sec. W-hold
rest 30-60 sec.

Accessories

3 sets of:
6-12 glute bridge walk outs
10 s.a. farmers high knees (each arm)

Metcon

AMRAP10
80 Doubleunders
40 alt. db snatches (22,5/15)

rest exactly 5 min until part B



Pre fatiqued olympic weightlifting

Every 30s do 1 Snatch for 15 sets
Start light and Build up until you hit 70-80%. then stay at that weight until the last set.