Workout of the Day:

A. Front Squat 4x 6-8 Reps
* Continue to build load

B1. Farmers Carry 3 x 100m (Heavy)
B2. Sorenson Hold 3x Max Hold

C. 8 Rounds for Time
10 Slam Ball
10 Russian Twist With Slam Ball / Per Side
10 DB Snatch (treat this like a Muscle Snatch to simplify the movement)

Competition:

A. Russian Dips x6-12 Reps
Handstand Hold x60 Sec
Double Unders x40-65 Reps (attempt to go UB here)

B. Tall Snatch 4×3 Build to Tough 3
**Speed Speed Speed**

C. EMOM for 10 Minutes
Snatch (full) x1 Rep (hold for 3 count in catch) @70-75%

D. Every 4 min for 24min (this should start at 6PM)
Run 250m Row
20 Over the Box Jumps 24/20
15 C2B Pull Ups
** Modify the reps if taking more than 3min to complete each set.