E: Snatch the cone

T: Snatch the cone


Dumpster run

Elbow to instep x 4

Push up hand walk x 3

5 ring rows



E: Jump or pull up to the top of a pull up and hold chin over bar as long as possible AND HS holds

T: Tire flips. Work technique and flip in partners. Then, in partners, 2:00 AMRAP of tire flips.



E: 6:00-8:00 AMRAP

1 wall walk

5 squats

5 sit ups

cone run

T: Team… Muscle Endurance!

In groups of 2, working just 1 partner at a time at any given time perform:

50 Ring Rows

50 Hand Release Push Ups (use a box if needed to maintain proper body position)

100 AbMat REVERSE Crunches

100 Walking Lunges

* Perform as many rounds and reps as possible in 15-20 minutes…



Open Gym

Megan Kestel

Written by: Megan Kestel

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