Total 90min
WU: 1000m row, 20 KB swing 16kg, 2x15 KB swing 20kg, 3x20 situps
Mobility
Front squat, Wendler week 2
Deadlift on a plate, Wendler week 1
Narrow bench press, Wendler week 2
1000m row
Mobility

3 Rounds For Time
- Row 500m
- 1x BW Deadlifts, 12 reps
- 21" boxjumps, 21 reps

Pre-WOD:
-1 Rep Squat Snatch every 30 seconds for 15 minutes (95)

WOD:
-30 Reps for time: Squat Clean to Overhead (155/115) (135)

Post:
-Tabata Situps-100 reps in as few sets as possible

Partner WOD
3 Rounds
400m sandbag run
60 squats with bag
60 overhead lunges with bag
Then 200 heavy wall balls
*partner wod. Switch as needed, both partners run.

Emom 10
3 power clean and jerks
6 pistols

Wod
21-15-9
Thrusters @135/95
Box jumps

300m row
10 db push press
15 kbs

5 rounds of:

Sprinting 20 meters
Pistol 10 Reps

3 rounds
30 mt bear crawl

20-15-10 hang power clean to overhead press (40#/25#)

Metcon (quality)

For quality and minimum rest: 20-16-12 reps
Weighted lunges 60/40kg
Box jumps 24”
GHD

This is a scaling option for Regional event 7.

10:00 AMRAP:
15 Pull-ups
5 Overhead Squats