COMPETITOR

Warm up- 2x500m Row (2min rest) Strength WOD: 15 Snatches…205/135 8 7″ Legless Rope Climbs 40 GHD Sit Ups For Time Metcon: Explode WOD

Warm up- 800m Run Strength WOD: 10min AMRAP of: 20cal Assault Bike 6 Ring Muscle Ups For Total Reps Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 5 Rounds of: 9 Deadlifts…345/225 42 Double Unders For Time Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 8min AMRAP of: 3 Power Cleans…205/140 3 Ring Muscle Ups For Total Reps Metcon: Explode WOD

REST DAY

Warm up- 1000m Row Strength WOD: 12…9…6 of: Back Squat…275/175 Bar Muscle Ups (2min Rest between sets) For Time Metcon: Explode WOD

Warm up- 50cal Assault Bike Strength WOD: 40…30…20…10 Assault Bike Cals (10 Deadlifts after each set…315/205) For Time Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 9…7…5 of: Thruster…205/135 Ring Muscle Ups For Time Metcon: Explode WOD

Warm up- 800m Run Strength WOD: 15 Bar Muscle Ups 30cal Assault 10 Bar Muscle Ups 20cal Assault For Time Metcon: Explode WOD

REST DAY