WOD:
AMRAP 10:
10 KB Swings (70/53lbs)
20 Wall Balls (20/14lbs)
40 Double Unders
STRENGTH:
EMOMx 8-CLEAN/JERK
Min 1,2: 1 rep at 75%
Min 3,4: 1 rep at 80%
Min 5,6: 1 rep at 85%
Min 7,8: 1 rep at 85%
Unloaded Strength Option:
10 Min AMRAP
250m Row
:30 Plank
COMPETITORS:
SESSION 1
For Time:
10 Muscle ups
100m Row
9 Muscle ups
200m Row
8 Muscle ups
300m Row
7 Muscle ups
400m Row
6 Muscle ups
500m Row
5 Muscle ups
600m Row
4 Muscle ups
700m Row
3 Muscle ups
800m Row
2 Muscle ups
900m Row
1 Muscle up
1,000m Row
SESSION 2
1. Clean and Jerk
EMOMx 12:
Min 1,2,3: 1 rep at 75%
Min 4,5,6: 1 rep at 80%
Min 7,8,9: 1 rep at 85%
Min 10,11,12: 1 rep at 85%
2. Squat
Back Squat 10-8-6-4-2
3. 5 RFT:
1 Legless Rope Climb
15 Wall Balls, 30/20
1 Legless Rope Climb
45 Double Unders