11:00am

Warmup – 10 mins

Seated: E2MOM x 5

20 x Chair U-Turns

100ft backwards wheel (2 turns then stop, then burst)

3-5 tempo pull ups from rack (3 seconds up, 2 sec Hold, 1 second down)

Lower/ Upper Impairments: E2MOM x 5 – 10 mins

50ft Inch Worms

50ft Broad Jump

3-7 Burpees

Strength 1 Mandatory – 8 mins

8 Mins EMOM alternating

Min 1 Heavy Sled Pull 50ft

Min 2 Ab Mat Sit Ups weighted 5kg Seated: Wall Ball Box to Overhead

Strength 2 Mandatory

Snatch Pull for Load:

#1: 2 reps

#2: 2 reps

#3: 2 reps

#4: 2 reps

#5: 2 reps

#6: 2 reps

WOD – Mandatory

Seated: For Time

70 Front Rack OH Press with 15KG

40 Wallball OH Taps

30 Box Dips

10 Snatch from lap

all others:

For Time:

100 Push Ups scale: from knees

70 Box Step Ups & Down

50 Burpees scale: from knees

25 Power Snatch

12 Box Pull Ups

Recovery

10 Mins

Bike or Ski Erg