"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Pause Front Squats
b) EMOM for 20 Mins
Min 1 - 15 x Wall Balls (30, 20)
Min 2 - 5 x Bar Muscle Ups
c) 12 Mins to find 3RM Snatch Balance
"Crossfit"
a) Every 3 Mins for 10 Rounds
7 x Back Squats
7 x Strict C2B Pull Ups
b) Open WOD 11.4
10 Min AMRAP
60 x Bar Facing Burpees
30 x Overhead Squats
10 x Muscle Ups