Warm-up
EMOM 10
ODD- 12/10 Calorie Bike
Even- 15/12 Calorie Row
Warm-up Squat, Mobilize upper back and shoulders
Strength
EMOM20
Min 1- 10 Back Squats @50% Min 2- 10 Strict Handstand Push-up
Min 3- Rest
WOD
30/25 Calorie Assault Bike
10 Snatches 155, 100
30 Calorie Ski Erg
10 Snatches 175, 115
30 Calorie Row
10 Snatches 195,135
Regional -20lb/15lbs
Open -30/-20lbs, increase by 10/5lbs