Competitive WOD

1.For time 50 burpeees 50 C2B 50 Push Jerks 155/105 2.OTM x5 2 snatches 3.OTM x 5 1 clean pull to 1 full clean

Light run/row/bike 30 min mobility

1. 5×2+1 Snatch pulls to snatch 2. OTMx8 1 C&J 3.Front squats 4×4 heaviest possible 4.5RFT 400m run 15 deadlifts 185/135 15 pushups

1. Strict presses 3×5 heaviest possible across 2. EMOM x25 min odd: 15 calorie row even: 15 burpees 3.6×6 unbroken c2b :50 second rest 4. EMOM x 12 odd: GHDSU Even: pistols you choose rep scheme that is sustainable

1. snatch otm x 8×1 2. clean pull to hang clean 5×2+1 3. Back Squat 4×4 heaviest possible 4.7 minute amrap 7thursters 95/65 7 pull ups Rest 2 minutes 7 minute amarap 7 overhead squats 95/65 7 ttb Rest 2 minutes 2 minute amrap Wall ball 20/14 Scoring total reps

1. CRAZY 8’s 3 rft 800m run 8 snatches 95/65 8 C2B ( if you can do bar muscle ups then 8 bar muscle ups ) 2.Snatch 5×2 3. Clean pull+ hang clean 5×1+1 4. 3 sets strict HSPU Followed by 3 kipping. Stay on the wall for all sets 5. 6×6 C2B pullups unbroken

Active recovery Light run/row/bike 30-60 min Mobility

1.Snatch pull + hang snatch 4×2+1 2. 8x 75m sprints 1:30 rest between sets 3.Front squat 3×5 across 4. Clean and jerk 7×1

1. Push press 5-5-3-3 +1 Drop to 70% of the last 3 and max reps 2. 12 Min to complete ; 4 rounds 250m row 15 kb swings 53/35 15 box jumps 24/20 With remaining time max rep double unders 3. Pull up test… Max number of kipping unbroken pull-ups 4. 6×5 Unbroken C2B 1