Warm-up
EMOM7
3 Strict pull-ups
5 Burpees
10 Air Squats
Spend 5 minutes rolling and stretching the hamstrings and quads
Oly
EMOM10
Squat Clean
Work on full extension and pulling quickly under the bar
Strength
Push-press
3-3-3-3
WOD
5 minute AMRAP
7 Toes to Bar
7 Box Jumps-Full Stand (24,20)
Rest 4 Minutes
3 minute AMRAP
5 Handstand push-ups
3 Touch and go Power Cleans
Games 215,140
Regional 195,125
Open 165,115
Rest 2 minutes
1 Minute AMRAP
Burpee Bar Muscle-ups
Open- Burpee Pull-ups