COMPETITORS
Strength: Strict Press - 3x10 (Progressive) Conditioning A: AMRAP 12 - 20 Double-unders/5 Power cleans/2 Muscle-ups Conditioning B: Burpees - MR in 3 Mins. Skill: Butterfly Kip x Max Unbroken (Min. 10) Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 155/105# / SCALED - N/A# Notes: Rest 5 Minutes between Conditioning A & B. G.O.M.A.D Strength: Strict Press - 3x10 (Progressive) Accessory: (a) Single Arm T-bar Row/(b) Dips - 3x15 (Progressive) Conditioning: 7 RFT - 5 Power Cleans/3 Wall Walks/1 Rope Climb Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - 155/105# / SCALED - 115/75# Notes: Weighted dips if needed. CROSSFIT Strength: Strict Press - 3x10 (Progressive) Conditioning: AMRAP 20 - 300m Run/15 KB Swings/7 Pull-ups Skill: Dips/Double-unders - Alternate EMOM 10 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 53/35# / SCALED - 40/26# Notes: N/A
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