GROUP WARM-UP
2 Rounds
:30 Bike
10 Air squats
5 Hang power cleans (empty bar)
5 Beat swings
5 Pull ups/ chest-to-bar pull-ups
2 Ring muscle-ups

METCON
50 Calories C2 bike
40 Wall balls RX/Intermediate 20/14; Master 55+ 14/10
30 Power cleans 135/95; Intermediate 125/80; Master 55+ 115/75
20 Chest-to-bar pull-ups; Intermediate/Master 55+ pull-ups
10/5 Ring muscle-ups; Intermediate/Master55+ chest-to-bar pull-ups
[i]17-minute time cap[/i]

ALTERNATE METCON
40 Calories C2 bike
30 Sandbag squats
20 Hang power cleans
15 Bar or ring rows
10 Push-ups

MIDLINE
10 minute EMOM
Even :20 Plank
Odd 5 V-ups to Tuck-ups

Open Shirts 

If you are registered for the Open and want to pre-order a team shirt ($20), please send an email to contact@verostrength.com with your size. We will place the order on February 27.