Warm-up
800m Run
30 Pass Throughs
20 Around the worlds
Roll and stretch shoulders as needed
Gymnastics
EMOM12
Odd- 2 Strict Muscle-ups
Even- 6 Strict HSPUs
Sub 5 Strict c2b pull-ups
and 5 Strict Ring Dips if cannot complete strict muscle-ups
Use bands for HSPUs or add plates if it is not challenging
WOD
Run 800m
10 Clean and Jerks
Run 600m
8 Clean and Jerks
Run 400m
6 Clean and Jerks
Run 200m
4 Clean and Jerks
Games- 205,125
Regional- 185,115
Open- 155, 105