Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
NG OHS 3×5
Metcon (Time)
Sprint WOD
3RFT
3 Wall Walks
10 KB Swings 53/35
10 Goblet Squats 53/35
Metcon (Weight)
Skillz and Drillz
E90S for 6 min (4 sets)
1 German Power Clean (5 Sec Counts)
1 Full Speed Squat Clean
Increase Weight Throughout
Metcon (AMRAP – Reps)
Strength
E3M for 18 m (3 sets of each)
OHS 115/75
DL 250/165
Max Effort unbroken set every 3 mins.
3 mins to record the highest number of unbroken reps; if you mess up early, you can try again. But you can only record one set of unbroken reps per 3min period. Switch between exercises. Score is total reps.
Metcon (AMRAP – Reps)
12 min AMRAP
Weight change at 4 min/8 min like throwdown
5 Power Snatch 75/55, 95/65, 115/75
10 Pullups
15 Box Jumps 24/20