WODs

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21-15-9 thrusters 50/35kg 9-6-3 legless rope climbs

3 Rounds for time: 50 push ups 100 hollow rocks Rx+ = dips

3 Rounds for time: 10 muscle ups 50 alternating pistol squats

Part A 5 x 500m row rest as needed to alternate between athletes Part B Clean & Jerk Build up to 1RM clean and jerk 5 x 90% 6 x 80% 7 x 70% Rest and needed to maintain quality movement

6 Rounds for time of 15 chest to bar pull ups 5 power cleans 80/55kg

3 Rounds for time 15 handstand push ups 20 toes to bars

5 Rounds for time 40m farmer’s carry 24/16kg per hand 22 wall balls 20/14lbs 16/12 calorie assault bike

The Nationals WOD

5 Rounds for time 12 box jumps 24/20inch 10m handstand walk / 20m bear crawl 20m weighted walking lunges 20/15kg