Warm up:
Competition:
Strength: 7x300m Row
90% Effort
60s Rest
WOD: 5RFT
20 HSPU
10 Power Cleans 80/60
CF:
Strength: EMOM 8
Odd: 50s Russian twists
Even: 50s Pallov Press
WOD: AMRAP 13
17 KB Swings 24/16
13 Ring Dips
9 Burpees
Recovery: Triceps Stretch