Warm-up
7 Min AMRAP
5 Strict Pull Ups
10 Push Ups
15/12 Cals Assault Bike
20 Air Squats
Oly
EMOM10
2 Touch & Go Power Snatches
*Climb in weight
Strength
Push-press
2-2-2-2
WOD 1
10-8-6-4-2
Push-jerk (225,155)
Rope Climbs 1/2 Reps
Regional- 205,135
Open- 185,120
Rest 5 Minutes
WOD 2
10-8-6-4-2
Muscle-ups
Squat Cleans (135,95) x2 Reps
Open- ½ muscle ups
*WOD Credit: CROSSFIT.COM