Floaters
Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Wod credit Invictus
Gymnastics
20-16-12-8-4 Alternating Pistols
10-8-6-4-2 Muscle ups
5-4-3-2-1 Strict Deficit HSPU, 12/8″
-Scale by cutting down reps
-Regional= ½ MUPs
-Open=2-2-1-1-1 MUPs
Wod credit Comp Train
Conditioning
2 Rounds
Row 500m
15 Burpee Box Jumps (full stand)
Rest 2 minutes
Run 400m
15 Burpee Box Jumps (full stand)
Rest 2 minutes