Warm-up
20 cal row
10 pass thorughs
5 OHS
5 snatch balance
10 sots pres
20/15 cal bike
10 pass thoruhgs
5 OHS 5 Snatch balance
10 sots press
Oly
EMOM10
2-POS Snatch
– Floor
– Mid-hang
-Start at 75% and increase weight ever 2 sets
Strength
Box Squat
5-5-5-5 with Chains
WOD
At 0:00
50 Calorie Row
25 Strict Handstand Push-ups
30 Calorie Row
15 Strict Handstand Push-ups
10 Calorie Row
5 Strict Handstand Push-ups
Regional- 15-10-5 Strict
Open- 5-5-5 Strict if able and the rest kipping
At 10:00
30 / 25 cal. bike
20 burpee box jump-overs
10 Stone to shoulder (150,100)
-Scale stone to whatever is available