Tues

Main – CrossFit

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A: Back Squat (5 x 1 ; Build over sets ; rest 2-3 b/t)

Main WOD

B: Metcon (Time)

1000m row

50 DUs

40 KB swing 53/35

30 T2B

20 Burpees over bar

10 Dead lifts 275/185

C: Strict pull ups (5 x 8 ; rest 60s)

Maintain hollow position

Competition WOD

A: Metcon (Time)

2k row @ 85%

B: Snatch (complex)

C: Metcon (3 Rounds for time)

3 sets each for times

20 cal AD

6 power snatch

3 MU

rest 4 b/t

SWOD

S-: Metcon (Weight)

S-A. Build to a Heavy Bench Press in 20 minutes

S-B. Build to a Heavy Push Press in 20 minutes

S-C. 40 Wall Climbs for Time and Form