Warm-up
20 Barbell Back Squats
10 Barbell Overhead Squats
20 Barbell Deadlifts
10 Barbell thrusters
20 Burpee lateral jumps
Strength (15 minutes)
High Bar Back Squat
3-3-3-3-3
Spend 7 minutes rolling and stretching the quads and hamstrings
Double WOD
8 minute AMRAP
3 Deadlifts (75% of your 1 rep max)
10 Wallballs (20/14)
Rest 10 minutes
8 minute AMRAP
5 Overhead Squats
8 Burpee Lateral jumps
Games- 155,105
Regional-145, 95
Open- 135,85