Competitive WOD

20 min AMRAP 2 deadlifts 275/200 5 HSPU 10 box jumps 24/20 200m run 7×5 back squats 12×2 squat snatch pull from blocks

1.) For time 10-1 front squat @155/105 1-10 c2b pull ups 2.) Work up to heavy snatch balance 3.) Work up to a heavy 3 rm OHS

5 rft 10 power cleans 135/95 15 wall balls 2.) Emomx8 3 Sq cleans TNG start @70% of Sq clean and go up as you can 3. 6×3 strict press

Fot time 2K row 200 double unders 2 mile run **** For every time the jump rope stops you must do 3 burpees after the run. For example if you trip up 3 times you will do 9 burpees when you get back from the run.There will be a cap at 50 double unders. If

” CFNE Open test”
 AMRAP 20 
50 wall balls 20/14 
50 du’s
 40 BJ’s 24/20 
40 TTB 
30 C2B
 30 burpees 
20 power cleans @ 145/100 
20 jerks @ 145/100 
10 snatches @ 145/100 
10 mu’s 3 sets ME body rows 1:30 rest between sets 3 sets ME ring dips Start strict then kip with

“Bar Marley” 21-15-9 8 Deadlift 7 hangclean 6 high hang clean 8 push press 7 push jerk 6 split jerk THATS THE ROUND OF 21 then round of 15……. 6 DL 5 Hang clean 4 high hang clean 6 PP 5 PJ 4 SJ Then the rounds of 9…… 4DL 3 Hang clean 2 high

FRAN 21-15-9 Thrusters 95/65 pullups EMOM x7 3 Front pause squats 60% 1RM 3 second pause then explode out of the bottom EMOM x 10 even 10 shoulder taps odd 25 weighted sit-ups

Rest and recover. 60 min mobility