3-10-15

Fitness:

A1. RFESS 4-5 x 4 @ 3010 rest 30 sec, rest 1 min
A2. Pushups 10-12 x 4 @ 3010 no rest
+
EMOM for 15 min
1 min-9 Burpee
2 min- 8-10 @ 31×3 supine ring rows (3-4 Pullups)
3 min-12 Wallballs

Competition:

A.Squat Clean 2-3 EMOM for 9 min @ 72% of 1 RM
+
EMOM for 12 min
4 HSPU (no abmats unless hands are on plates)
8 Calorie Row
+
mobility work