Warm Up-
HSPU- 50 reps in as few sets as possible
Pistols- 4x10 alternating
Hips to rings- 5x3
SWOD-
Hang Squat Clean Thruster- Heavy Single
Muscle Endurance-
Every minute on the minute for 10 minutes perform:
3 Hang Power Cleans
3 Push Press
3 Front Squats
* Use 65% of your Hang Squat Clean Thruster Single*
WOD-
"Regionals event 6"
Complete for time:
3 rounds of
7 Deadlifts 345/225
7 Muscle ups
Then 3 rounds of
21 wall ball shots 20/14
21 Toe to bar
Then
100 foot farmers carry 100/70 in each hand
28 burpee box jumps 24/20
100 foot farmers carry 100/70 in each hand
3 Muscle ups
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