"Competitors"
a) Back Squat to 7 x 5 @80%
b) For 20 Mins
Even Mins - 30 x Shoulder Taps
Odd Mins - 6 x Strict Toes to Bar
c) Strict Press to 5 x 5
"Crossfit"
a) 5 Rounds
Every 2 Mins
3 x Hang Snatch
5 Rounds
Every 2 Mins
2 x Hang Snatch
5 Rounds
Every 1 Minute
1 x Hang Snatch
b) EMOM for 10 Mins
X x Strict HSPU - Choose appropriate number
c) 3 Rounds
12 x K2E
1 x Rope Climb
50 x Double Unders
1 x Rope Climb
20 x Calorie Row