Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
3×5 Scott’s Press
(behind the neck snatch grip strict press in a full squat)
Metcon (Time)
Sprint WOD
3RFT
15 Jumping Squats 75/55
15 Sit-ups
Metcon (Weight)
Skillz and Drillz
E2M for 10 mins (5 Sets)
2 unbroken times through complex:
1 HHSqSn
1 HSqSn
1 SqSn
Record heaviest weight. Must be unbroken. Do not increase weight unless successful with 2 times through the complex unbroken.
Metcon (AMRAP – Reps)
E3Mins for 18 mins (3 sets for each)
Max Effort Thrusters 115/75
Max Effort C2B Pull-ups
Switch between exercises every 3 mins. Have 3 min period to record best unbroken set. Score total reps from best 6 unbroken sets.
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
DL 315/215
Run 200m in btwn each set
(10 DL, 200m, 9 DL, 200m…1 DL)
No 200 m run after set of 1.