MOB: Full body.
WU: 5 Thrusters. 5 C2B Pullups.
R: Squat Clean.
S: Squat Clean: 20:00 to a heavy single.
C: Open Workout. 13.5
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
LIII: Pullups.
LII: 75/45. Pullups.
LI: 45/35. Ring Row.
PWMOB: Lax ball in C/S/B/Forearms. Pigeon Pose. Stretch Hip Flexors.
Chisel:
S: 5 Rounds of: 10 DB hang squat cleans (heavy). Rest :90.
C: Complete as many rounds and reps as possible in 4:00 of:
15 DB thruster 50s/25s
15 C2B Pullups
Advanced: None
Endurance: None
The Mar: 4 rounds of:
10 sit to stands
5 squat thrusts
Fully recover.