Warm-up
2:00 Bike, gradually increasing speed
then
:20 Sprint
:40 Easy Pace
4 Rounds
10 Single Leg KB Deadlift
10 Single Arm KB Snatch
20 Shoulder Taps
2 Rounds
EMOM14
ODD- 3 Snatch Pulls- 100%
EVEN- 2 Snatch Balances- 75-85%
Strength
Romanian Deadlift
5-5-5-5
WOD
30/25 Calorie Bike
15 Hang Squat Snatches
15 Deficit Strict Handstand Push-ups
30/25 Calorie Bike
25 Hang Squat Snatches
15 Strict Handstand Push-ups
30/25 Calorie Bike
25 Hang Squat Snatches
15 Kipping Handstand Push-ups
Games- 135,95, 2 Rogue 45lb Plates
Regional- 115,80 1 Rogue 45lb plate
Open- 95,55 10- Kipping defecit, strict, kipping