Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility/Stretching
3×5 Narrow Grip OHS
WupWOD (No Measure)
4 RFT
6 Thrusters 95
6 TTB
Metcon (Weight)
Skillz and Drillz
EMOTM 7 mins
3 OHS w/3 sec pause @ bottom of squat
increase weight throughout
Back Squat (5 x 3)
3-3-3-3-3
Try for a 3RM on set 4 or 5
Barbell Row (4 x 6)
4 sets of 6, try to move as much weight as possible throughout the 4 sets
Superset with Back Squats
EMOTM (10)
EMOTM 10 mins
Odd – 30 sec AMRAP hanging hip touch
Even – 30 sec AMRAP box jump (30+)
Metcon (Time)
Double Karen
300 WBs for time