"Competitors"
a) Overhead Squat 3RM
b) 5 Rounds
3 x Bar Muscle Ups
6 x Pull Ups
9 x Toes to Bar
4 Rounds
2 x Legless Rope Climbs
30 x Calorie Row
40 x KB Snatches
2 Mins Rest Between Rounds
"Crossfit"
a) Every 90 seconds for 10 Rounds
5 x Strict Press
b) EMOM for 20 Mins
1 x Full Clean & Jerk
c) 4 Rounds
3 Mins Max Calorie Row
1 Min Max Muscle Ups / Rope Climbs
1 Min Rest