COMPETITORS
Strength: Strict Press - Work up to a new 1RM Conditioning A: For Time - 50 Double-unders/20 Hang Squat Cleans/50 Double-unders/10 Muscle-ups/50 Double-unders/5 Rope Climbs Conditioning B: Row - Max Distance in 3 Mins. Skill: Butterfly Kip x Max Unbroken (Min. 12) 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 - Work up to a new 1RM Accessory: (a) Single Arm T-bar Row/(b) Dips - 5x10 (Progressive) Conditioning: AMRAP 12 - 5 Burpees/5 Power Cleans/10 Strict Pull-ups Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - 155/105# / SCALED - 125/85# Notes: Weighted dips if needed. CROSSFIT Strength: Work up to a new 1RM Conditioning: AMRAP 20 - 20 Double-unders/10 Pull-ups/5 Hang Cleans Skill: Dips/Burpee Box Jumps - Alternate EMOM 10 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135/95# / SCALED - 95/65# Notes: Step down from box jumps. No rebounding.
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