Workout of the Day
A1. Incline bench x5-6 reps (use KBs or DBs)
A2. Bent over row w/chain x6-8 reps
4 sets, rest 1:00 btw sets
B. Amrap 13
50 cal row
40 KBS
30 wall balls
20 burpees
10 T2B
Competition 
AM
A) 10 PC (225) 15 sDef HSPU (6″) 10 Jerks (185) 15 Def HSPU (6″) 20 CJ (205) 30 HSPU (ground)
B) 75 C2B
For time
Pm
A) Front Squat
5 x 2 *smooth and confident
B) Front Rack Walking Lunges (155)
4 x 20
C) BB Rows
5 x 5
D) 75 T2B *drop = 50 DU