In Wod

Skill
Muscle Up

Hands Down
For Time:
50 Alternating Lunge 45/25
40 Burpee Box Jump 24/20
40 Alternating Lunge 45/25
30 Burpee Box Jump 24/20
30 Alternating Lunge 45/25
20 Burpee Box Jump
20 Alt. Lunge 45.25
10 Burpee Box Jump

COMPETITOR
Clean and Jerk
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

2. Clean Pull
(110%/2)4

3. Front Squat
(85%/4)5

For Time:
50 Alternating Lunge 45/25
40 Burpee Box Jump 24/20
40 Alternating Lunge 45/25
30 Burpee Box Jump 24/20
30 Alternating Lunge 45/25
20 Burpee Box Jump
20 Alt. Lunge 45.25
10 Burpee Box Jump

WEIGHTLIFTING
olympic lifting
Clean + Jerk
85% 4(1+1)
(No more than 2:00 rest)

Clean Pull
4×3 -choose weight-

Back Squat
85% 5×2

AMRAP 1:00
Abmat sit-ups

POWERLIFTING
Back Squat
Warm Up then
90% 3
93% 2.2
95% 1.1.1.1

Deficit deadlift
5.5.5

Renegade Row
10-10-10
Chin Ups

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