Fitness: "Open Test" AMRAP 20:00 50 Wall Balls 20/14 100 Single Unders 40 Box Jumps/Step ups 24/20 40 Hanging Knee Raises 30 Ring Rows 30 Burpees 20 Cleans 95/65 20 Jerks 95/65 10 Snatches 95/65 10 Burpee Pull ups Performance: "Open Test" AMRAP 20:00 50 Wall Balls 20/14 50 Double Unders 40 Box Jumps 24/20 40 Toes to Bar 30 Pull ups 30 Burpees 20 Cleans 145/100 20 Jerks 145/100 10 Snatches 145/100 10 Chest to Bar Pull ups Competition: 1) "Open Test" AMRAP 20:00 50 Wall Balls

Fitness: 1) Build to a Heavy 50' Dumbell Walking Lunge 2) "Stepping Stone" 40/30 Calorie Row 100' Dumbell Walking Lunge 35/25 30/22 Calorie Row 100' Dumbell Walking Lunge 35/25 20/15 Calorie Row Performance: 1) Build to a Heavy 50' Dumbell Walking Lunge 2) "Stepping Stone" 40/30 Calorie Bike (row) 100' Dumbell Walking Lunge 50/35 30/22 Calorie Bike (row) 100' Dumbell Walking Lunge 50/35 20/15 Calorie Bike (row) Competition: Recovery Day

Fitness: 1) Build to a Heavy, 3 Power Clean Complex (pockets/knees/floor) 2) "Hang Over" 15 Hang Power Cleans 75/55 15 Lateral Barbell Burpees Performance: 1) Build to a Heavy, 3 Power Clean Complex (pockets/knees/floor) 2) "Hang Over" 3 Rounds 15 Hang Power Cleans 115/80 15 Lateral Barbell Burpees Competition: 1) Every 1:30 x 6 Rounds 18/14 Calorie Row Max Kipping HSPU (same as last week, try to improve your lowest round) 2) EMOM x 12 Odd: 3 Front Squats (66% of 1RM) Even

Fitness: "Opening Day" 21-15-9 Wall Balls 14/10 Pull ups/Ring Rows Thrusters 75/55 Box Jumps/Step ups 24/20 Kettlebell Swings 35/25 Performance "Opening Day" 21-15-9 Wall Balls 20/14 Pull ups Thrusters 95/65 Box Jumps 24/20 Kettlebell Swings 53.35 Competition 1) "Opening Day" 21-15-9 Wall Balls 20/14 Pull ups Thrusters 95/65 Box Jumps 24/20 Kettlebell Swings 53/35 2) Bike or Row 5:00 on/2:30 rest 4:00 on/2:00 rest 3:00 on/1:30 rest 2:00 on/1:00 rest (no score, pace to be f

Fitness: "Waiter Power" AMRAP 15:00 120 Single Unders 30/21 Calorie Row 10 Power Snatches 75/55* (*looking for a power snatch weight you could do 10 unbroken with when fresh) Performance: "Waiter Power" AMRAP 15:00 60 Double Unders 30/21 Calorie Row 10 Power Snatches 115/80 Competition: Snatch Skills: A) 5x3 Sotts Press B) Overhead Squat + Snatch Balance (40/50/60/65/70% of Snatch 1RM) 1) Snatch Training: OTM x 14 Mins 1-8 Power Snatch + Squat Snatch (73/76/79/Rest/76/79/84

Open Gym 12-2pm Fitness/Performance: 1) Romanian Deadlift, 4x8 2) "Midline Madness" 4 Rounds (not for time) 15 AbMat Sit ups 20 Superman's 25 Flutter Kicks 30 Banded Good Mornings Competition: Rest Day

Coach Syd's Rowing Clinic 8:30 today. Regular classes at 9am & 10am Sunday Hours 12-2 "Ride or Die" In Teams of 3 AMRAP 25:00 200/150 Calorie Row(Assault Bike) 120 Chest to Bar Pull ups 60 Clean & Jerks 115/80 50 Clean & Jerks 135/95 40 Clean & Jerks 155/105 30 Clean & Jerks 185/135 20 Clean & Jerks 205/145

"Game Day Friday" In the weeks leading to The Open, we'll lower the volume on Friday's. We will expand our warm-up in order to properly prepare for an All Out Effort on a single condition piece. Fitness: "Chip Shot" AMRAP 13:00 70 Alternating DB Snatch 35/25 60 Wall Balls 14/10 50/35 Calorie row 40 Push ups Performance: "Chip Shot" AMRAP 13:00 70 Alternating DB Snatch 50/35 60 Wall Balls 20/14 50/35 Calorie Row 40 Hand Release Push ups Competition: "Chip Shot" AMRAP 13:00

Fitness: 1) Sumo Deadlift, build to a Heavy 3 Rep 2) In teams of 3: AMRAP 20:00 7 Kettlebell Swings 53/35 3 Shuttle Sprints 10/7 Calorie Row 3 Shuttle Sprints Performance: 1) Sumo Deadlift, build to a Heavy 3 Rep 2) In Teams of 3: AMRAP 20:00 7 Kettlebell Swings 70/53 3 Shuttle Sprints 10/7 Calorie Bike 3 Shuttle Sprints Competition: Recovery Day

Fitness: "Slap Happy" A) In a 5:00 window... 200 Skips buy in AMRAP 12 Front Squats 65/45 4 Burpee Box Jump Overs 24/20 - 5:00 Rest - B) In a 5:00 window... 200 Skips buy in AMRAP 8 Front Squats 75/55 4 Burpee Box Jump Overs 24/20 - 5:00 Rest - C) In a 5:00 window... 200 Skips buy in AMRAP 4 Front Squats 95/65 4 Burpee Box Jump Overs 24/20 Performance: "Slap Happy" A) In a 5:00 window... 100 Double Under buy in AMRAP 12 Front Squats 95/65 4 Burpee Box Jump Overs 24/20 - 5:0