ATHLETE
A. Back Squat 5×5 

B. For Time:
30 Thrusters (95/65) (75/55)
60-90 Double unders
20 Thrusters
40-60 Double unders
10 Thrusters
20-30 Double unders

COMPETITOR
A. Back Squat 5×5

B. Barbell Cycling

1. 4×6 Unbroken Power Cleans for time, 205/145 – rest as little time as possible between sets
2. 3×9 Unbroken Hang Power Snatches, 135/95 – rest as little time as possible between sets

C. For Time:

30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders

D. 3 Rounds for time:
40 Calorie Row
4 min Rest
20 Calorie Row
2 min Rest

REGIONAL
1. Barbell Cycling
A. 4×4 Unbroken Power Cleans for time, 245/165 – rest as little time as possible between sets
B. 3×6 Unbroken Hang Power Snatches, 175/125 – rest as little time as possible between sets
C. 2×8 Unbroken Thrusters for time, 185/135 – rest as little time as possible between sets

2. Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.
Record meters for each interval.

SESSION 2:
1. Conditioning
For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders

2. Gymnastics Conditioning
For time
9 Strict Deficit HSPU, 7/4″
27 GHDSU
15 Kipping Deficit HSPU, 7/4″
21 GHDSU
21 Strict HSPU
15 GHDSU
27 Kipping HSPU
9 GHDSU