Warm-up
30/25 Calorie Bike
15/10 Strict Pull Ups
30 Bandy Good Mornings
15 Bandy Pull Ups
30 Bandy Side Steps (15 each)
Strength WOD
10-8-6-4-2
Deadlift
Overhead Squat
Games- 345/185,225/125
Regional- 315/165, 205/110
Open- 275/145,185/95
WOD
3 Rounds
In 3 Minutes Complete
20/15 Calories on Assault Bike
AMRAP Muscle Ups
Rest 1 minute
In 3 Minutes Complete
100 Double Unders
AMRAP PHSPUs
Rest 1 minute
Regional- plated deficit
Open- Regular kipping