Tuesday

3RM Back Squat

OTMEM 12:

1st - Max Air Squats

2nd - 45 x Double Unders

3rd - Max Strict Pull Ups

MOD 2 - Pistol Squats

Monday

AMRAP 20:

8 x HSPU
10 x Toes to Bar
12 x Front Squats (40/30)
200m

MOD 1 - 30/20kg

MOD 2 - 60/45kg

Sunday - CrossFit Comp Prep

Every 3 minutes for as long as possible:

00:00 - 3:00 minutes:
2 rounds -
8 x Wall Balls
8 x Pull Ups

3:00 - 6:00 minutes:
2 rounds -
10 x Wall Balls
10 x Pull Ups

6:00 - 9:00 minutes:
2 rounds -
12 x Wall Balls
12 x Pull Ups

Follow the same pattern until you fail to complete both rounds in the allocated time.

MOD 1 - Air Squats, Ring Rows.

Saturday

AMRAP 12:

9 x Hang Power Snatch (40/30)
9 x Back Squats
9 x Bar facing burpees

REST 2 MINS.

AMRAP 12:

7 x Toes to Bar
14 x Box Jumps
28 x Double Unders

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Friday

Partner WOD:

30 RFT

5 x Wall Balls

2 x Wall Walks
1 x Power Clean (80/60)

MOD 1 - 60/40kg
MOD 2 - 100/75kg

30 minute time cap

Alternate rounds