Regional / Open Comp Phase :warmup wod for day:
2k Row @2:00/2:10 (approx)
50 cal bike
then,
3 rds
5 strict pullups
5 strict hspu
10 burpees
15 air squats
A. Snatch, rest :15, Snatch + Hang Snatch, rest :30 Snatch; build to max in this complex: 132
B. SqT Clean + Thruster + Split Jerk; climb to heavy in 15 min: 176
C. 5 rds
25 wall balls (20/14) to 10′: 15/10, 9/9/7s
10 burpee box jump overs (24/20)
5 muscle ups
24:26
Gymnastic add on:
A. Emom x 8 x 2 strict HSPU + 3 Kipping + 1 negative: done. Easy
B. Freestanding – accumulate 50 taps: 8-10e. Stabilize then go into movement
C.
1k row at 2:03: 4:06
400m run at 1:40; rest :30 x4