Warm-Up
400m run
20 Bandy Good mornings
20 Bandy Pull Aparts
20 Barbell low bar back squat
200m run
Strength – (20 mins)
Low bar Back Squat
2-2-2-1-1-1
Gymnastics
EMOM:4
Odd- Max Muscle-ups
Even- Max Handstand push-ups
WOD
Tabata Mash Up
1. Power Snatches
2. Overhead Squats
3. Ring Push-ups
4. GHD Sit-ups
Rest 1 minute between movements. Your score is your lowest number of reps for any of the 8 intervals.
Games- 135,95
Regional- 115,80
Open- 95,65