Competitive WOD

1. EMOMx5 5 TNG power clean @70%…TNG!! 2. Back squat work up to a 5 RM 3. Back Squat take 85% of 1. and do 3×5 4.For time 21-15-9 kbs 53/35 deadlifts 185/135 50 DU’s to start, in between, and to end, for example 50-21-50-15-50-9-50 5. 15 min Assault bike :30 hard/:30 easy

1. Hamsandwich 50 wallballs 25 deads 245/165 50 wallballs EMOM 5 burpees 2. Push press 5×3 @ 80% 3. EMOMx 6 2 cleans heaviest possible no misses

1.Fitness Total Work up to 1RM Back squat 1RM press 1RM deadlift 2.Tabata Air Bike

1.3 RFT 400M run 10 front squats 185/125 200m run 20 TTB 2. EMOMx 6 2 snatches heaviest Possible no misses 3.10×12 unbroken box jumps 24/20

1. 1-10 clean and Jerks 155/105 10-1 lateral burpees 2. 3×3 front squats @85% 3. Tabata plank holds (weighted)

For time 800M run 3 rounds 20 calorie row 40 air squats 60 double unders 800m run 3 sets of max muscle ups 3 sets of max HSPU

1.Power snatch 2RM then 2×1 @95% 2×1 @ 90% 2.Snatch Balance: 4X3@100% of max from #1 3.Diane 21-15-9 Deadlift 225/155 HSPU Rest 5 minutes Run 1 mile for time

1.Grace 30 Clean and jerks 135/95 Rest 3 minutes 4 min amrap 15 wallball shots 30 double unders Two scores time for grace and reps for amrap 2.EMOMx10 12 GHD sit ups 10 ring dips

1.3 pos snatch Floor,hang HH. Heaviest possible 2.Front Squats 10@30% 10@40% 10@50% 10@60% Max reps@60% score max reps 3.1000m row Immediately followed by 21-15-9 KB swings 70/53 burpees