This is a restorative week. Have fun and take it a little easy. The priority is to recover completely from the Open workouts. Don’t overdo your training and just focus on having fun! If you have any acute injuries or lingering inflammation, you should focus on getting back to 100% before training hard again. Modify the workouts as needed or coordinate with your coaches to do something different if needed. 

2 FS + 2 Split Jerks: Build to heavy set
*beginners do split jerk only focusing on technique

AMRAP – 2 min on / 2 min off for 3 rounds
3 Deadlift (185/115)
50ft Run
25 Double Unders
50ft Run

*Setup as Run as 25th Shuttle. Do your deadlifts, run down and back, do you DU, run down and back. Start each round with the DL.


Single Arm DB pushpress + DB OHS: 3+1 on each side for 3 sets

BS: Build to heavy single with 10 sec pause

AMRAP in 4 minutes of Ring Muscle-Ups

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