Open Competitors
1.) 5 * 500m Row – Rest 30 seconds between efforts
2.) Muscle Up Progression Work
3.) 10-9-8-7-6-5-4-3-2-1
Burpees
Pull-ups
T2B
4.) 10-9-8-7-6-5-4-3-2-1
Box Jumps – 24/20
KB Swing

Regionals Competitors – Open Work and the following
1.) 5 min AMRAP
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….
2.) 5 min AMRAP
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)
3.) 5 min AMRAP
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
4.) 20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups