Workout of the Day:

A. Muscle Up Practice 10min

B. 100m Row + 10 Manmakers
200m Row + 20 Burpees
300m Row + 30 Slam Balls
400m Row + 40 Box Jumps
500m Row + 50 Knees to Elbow
3-5min rest
500m Row + 50 KBS
400m Row + 40 Wall Balls
300m Row + 30 Sit Ups
200m Row + 20 Push Press @2xDB
100m Row + 10 TGU
**Take a 1 minute rest after each progression.

Competition:

A. Snatch
5×2 Power Snatch

B. Overhead Squats
7×3 Climbing

C. Conditioning
3 Rounds for Time:
30 Cal Row
20 Pistols
10 Single Arm KB Snatch 70/50 (or use “Thors hammer”)