“Opening Day”
21-15-9:
Wallballs (20/14#)
Pull-ups
Thrusters (95/65#)
Box Jumps (24/20#)
Kettlebell Swings (53/35#)

Teams of 3:
200 Calorie Bike
150 Calorie Row
100 Box Jump Overs (24/20#)
75 Clean & Jerks (135/95#)
15 Rope Climbs

“Icy Hot”
2 Rounds:
21 Overhead Squats (75/55#)
21 C2B Pull-ups
21 Power Snatch (75/55)
21 Burpees Over-the-Bar

“Sand Trap”
5 Rounds:
10 Deadlifts (185/135#)
20/15 Calorie Bike
30 Sit-ups
40 Double-unders

“Hard Hat”
3×5 Front Squat
3×5 Bench Press
3x Max Strict Pull-ups

3 Rounds:
30 Hang Power Cleans (115/80#)
30 Wallballs (20/14#)
30 Calorie Row

“The Seven”
7 Handstand Push-ups
7 Thrusters (135/95#)
7 Knees-to-Elbows
7 Deadlifts (245/185#)
7 Burpees
7 Kettlebell Swings (70/53#)
7 Pull-ups

“Lights Out”
AMRAP 30:
Teams of 3:
12 Calorie Row
12 Power Snatch (95/65#)
12 T2B
*Each partner completes 1 full round, then rotate.

The Open 17.4

“Chelsea”
EMOMx30:
5 Pull-ups
10 Push-ups
15 Air Squats