COMPETITORS
Strength: Shoulder to Overhead - 5x5 Conditioning A: AMRAP 20 - 5 Muscle-ups/7 Hang Cleans/9 Burpees Conditioning B: Tabata Row Skill: ALT EMOM 10 - CTB Pull-ups/HR Push-ups Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 225/155# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: DB Press - 3x8 (1 Weight) Strength B: Barbell Rows - 3x8 (1 Weight) Accessory: (a) Decline Push-ups/(b) Weighted Pull-ups 3xMR Conditioning: AMRAP 12 - 9 Burpees/7 HSPUs/5 Hang Power Cleans Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: Bench Press - 3x8 (Progressive - 2 min. rest between sets) Conditioning: AMRAP 20 - 300m Run/5 Power Cleans/10 HSPUs/20 Sit-ups Skill: Max CTB in 2 Minutes + Max Burpees in 1 Minute x3 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 185/125# / SCALED A - 155/105# / SCALED B - 115/80# Notes: N/A
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