Warm up
10 Push-Ups
10 Empty Barbell incline Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
...Keep building (If needed) in sets of 2-3 to 60-70%
Incline chest press
8 sets of 7-8 reps per set only 30sec in between each set!
Starting weight 60-70% 1RM
Goal is to keep the same weight for all sets.
First few rounds will be easy, the short rest will make it taxing on the chest in the latter rounds.
Score: what weight you used.
"Open Workout 22.3"
For Time:
21 Pull-Ups option TTB
42 Double-Unders
21 Thrusters (95 / 65 lb )
18 Chest-To-Bar Pull-Ups option pull ups
36 Double-Unders
18 Thrusters (115 / 75 lb )
15 Bar Muscle-Ups option pull ups
30 Double-Unders
15 Thrusters (135 / 85 lb )
Time Cap: 15 Minutes
Score is Time and Weights of thrusters
t
Time capped. Rx. 1 thruster @135 when time expired.
Incline bench
65 x 2, 55 x 4, 60x 2
13:35
kip pull-ups round 1, chest to bar kips round 2&3
Rx weight
Incline bench 165lbs 8x8
All pull-ups option
95/115/135 RX
14:17
155#
10thrusters @time
15:45RX