*The Open is Coming…And We Won’t Be Participating HERE


1) 21 minute AMRAP:

30 Calories Ski/Bike/Row/Run

20 Pull-ups

10 Dumbbell Thrusters 50/35

Extra Work:

2) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

3) GHD Sit-Ups: 4 sets of 10-15 reps

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE