WARM UP:

3 sets
30sec Alt Contralateral Dead Bug
10 Shoulder Dislocates
30sec 4 Way Dead Bug
5 Goblet Squats

1. 6 round (12min) EMOM

ODD: 10 Bent Over Rows (AHAP)

EVEN: Handstand Hold or HSPU or 10m Handstand walk

CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Scaled (AMRAP - Reps)

Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

COMP SQUAD FINISHER:

5 Rounds

21 cal Row

15 cal Assault Bike

9 Ball Slams