Warm-up
EMOM10
ODD- 15/12 Cals Bike
EVEN- 15 Ring Rows w/ feet up on a box
Oly
EMOM10
2-Postion Snatch
1. Mid-hang
2. High Hang
Strength
1. Overhead Squat
2-2-2-2
2. Box Squat
2-2-2-2
WOD 1
21-15-9
Thruster (135,95)
Muscle-up
Calories Assault Bike
Regional- 12-9-6 Muscle-ups
Open- 6-4-2 Muscle-ups (115,75)
WOD 2
40-30-20-10
Calorie Row
Thrusters 1/2 Reps (95,65)
Level 2- (75,50)
Level 1- (55,35), 30-20-10