Open 15.4

Part A: Bench Press - 1x8 60% and 1x6 at 65%, 3x5 at 70%, 2 x 5 at 75%

Superset with one set of empty bar biceps curls for 12-20 reps

Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Open 12.1

Part A:

Plank 2 minutes
Hollow body Hold 30 sec
Rest 1 minute
x 3


Part B:
Complete as many reps as possible in 7 minutes following the rep scheme below:
95/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
95/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
95/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
95/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
95/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.



19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 lb.

25 toes-to-bars

50 double-unders

13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 lb.


Stop at 20 minutes.