Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
3×5 Narrow Grip OHS
Metcon (Time)
WupWOD
4 RFT
5 pullups
10 pushups
15 squats
Metcon (Weight)
Skillz and Drillz
EMOTM 6 mins
Full speed PS. Hold 5 seconds in PS receiving pos (3/4 squat),5 seconds down to full OHS and 5 second hold at bottom of squat. Come up out of squat at full speed.
Increase weight as needed.
Metcon (Weight)
Strength
E90s for 15 mins (10 sets)
1 SqSnatch
Increase weight throughout
Record heaviest rep
EMOTM (10)
10 mins
Even – 30 sec AMRAP box jumps 24/20
Odd – 30 sec AMRAP incline pushups 24/20
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
3 Power Cleans 175/115
6 Ring Dips
9 Deadlifts 175/115