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Open Gym

Every 1:40 x 6 Bench Press x 4 5RFT 20 / 15 Calorie Bike 20 Wall-Ball Shots (20, 14)

Every 1:20: 1 Clean + 2 Jerk (+ weight) 0:00 – 9:00 “Diane” 21-15-9 Deadlift (225, 155)  Handstand Push-Up  10:00 – 19:00  15-12-9 Toe-2-Bar  Burpee-2-Bar

3RFR (:45 on, :15 off) Calorie Row Walking Planks Goblet Drop Lunge (53,35) V-Up Bear Complex (45, 35) Rest

Every 1:40 x 6 Front Squat x 2 AMRAP 4 x 4 15 Hang Power Clean (105, 70) 12 Bar-Facing-Burpee 15 / 12 Calorie Bike 12 Overhead Squats (105, 70) Rest 2:00 after each AMRAP.

Every 1:10 x 12:  Snatch x 2 (+ weight) 3RFT (20 Minute Cap) 40 Abmat Sit-Up 20 Strict Shoulder Press (45, 35)  10 Kipping Pull-Up 20 SDHP (45, 35) 40 Double Under

Every 1:40 x 5 Bench Press x 5 (+ weight) For Time: 21-15-9 Kipping Pull-Up 25ft Handstand Walk Into 5-3-1 / 9-6-3 Bar Muscle-Up / Jumping BMU 25ft Handstand Walk

EMOM 12: Clean & Jerk x 1 (+ weight) For Time: 21-18-15-12-9-6-3 SADB Power Clean (50, 35) SADB Shoulder-2-Overhead (50, 35) At the start, and every 4 minutes: 1:00 Elbow Plank

For Time: 1000m / 800m Row (Buy-In) 3 Rounds: 20 Wall-Ball Shots (20, 14) 20 V-Up

Every 1:40 x 5 Front Squat x 3 (+ weight) “DT” 5RFT 12 Deadlift 9 Hang Power Clean  6 Push-Jerk (155, 100) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his