Reminder: 930am Competition WoDs are 90 minutes and open to ALL ATHLETES.

Warm Up
Dynamic Warm Up, then
EMOM 6 mins
-3 EB OHS
-3 Situp to Straddle
-3 Pull Ups

MOB
Athlete's Choice

A. Snatches
EMOM 4 mins
3 Muscle Snatch (light weight)

then...

EMOM 4 mins
3 Hang Squat Snatch - build up to 60% 1RM

then...

For time

5 Squat Snatches @ 60% of 1-RM
5 Squat Snatches @ 70% of 1-RM
5 Squat Snatches @ 75% of 1-RM
5 Squat Snatches @ 80% of 1-RM
5 Squat Snatches @ 85% of 1-RM

Time cap: 15 mins

B. Legless
For time:
4 thrusters (135/95)
1 legless climb
8 thrusters
2 legless climbs
12 thrusters
3 legless climbs

Time cap: 10 mins

C. With a Partner
AMRAP 7 mins
5 Chest to Bar Pull Up
5 Cal row
...10....10.....15.....15....20....20...
Increase by 5 each round; alternate rounds with a partner

D. Accessory
3x15 GHD Sit Up
3x8/side DB Bench (hold opposite arm in lockout; work one arm at a time)

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