Warm-up
With a partner
80 cals on the bike
Then each
10/7 stirct c2b pull ups
10/7 strict dips
5 muscle ups – strict if you have them
Oly
EMOM10
2 Squat Cleans
-Start at 75-80% and climb as able
Strength/Superset
1. Back Squat
5-5-5
2. Push-press
5-5-5
*Straight sets use 2 bars. Complete the PP immediately after the Back Squat
WOD (20 Minute Cap)
20/15 Muscle-ups
20/15 Calorie Bike
30 Chest to Bar Pull-ups
20/15 Calorie Bike
40/30 Ring Dips
20/15 Calorie Bike
Regional- 165,110
Open- 145,100