**NO 6:30PM WOD Today–Last WOD is at 5:30PM– Caffeine and Kilos Lifting Seminar from 530PM-900PM.  Open Gym also ends at 5:30PM.

ATHLETE

A. Clean and jerk 8×1 @80-95%
Full squat clean and split jerk. Move up based on feel.

B. 15-12-9
Calorie row
CTB pull-ups
Rest 1 minute
15-12-9
Calorie row
Ring dips

COMPETITOR
A. Clean and jerk 10×1 @80-95%
Full squat clean and split jerk. Move up based on feel.

B. EMOM until failure
20/14 Assault Bike calories
All out every round, no pacing. 20 minute cap.

Then, depending on your weaknesses, choose TWO of the following:

C. 4 Rounds
Run 400m
Row 500m
20 Lateral burpees over rower

D. AMRAP 20 minutes
15-12-9 Calorie row
CTB pull-ups
Rest 1 minute
15-12-9 Calorie row
Ring dips
Rest 1 minute

E. Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×3 AHAP This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

F. 5 Rounds: Overhead yoke carry 50ft Rest 2 minutes Weight should be doable in 1-2 attempts per round