COMPETITORS

1. Warm-up
3 Rounds
10 Pull-ups
10 Toes to Bar
10 Ring Dips
30ft HS Walk
10 Box Jump Overs, 30/24"

2. Find 1RM Overhead Squat

3. 3 Rounds
10 Thrusters, 165/110#
50 Double Unders
15 Ring Dips

RX

1. Warm-up
3 Rounds
20 Sit-Ups
20 Walking Lunges (10 each leg)
10 Burpees

2. Find 1RM Overhead Squat

3. 3 Rounds
7 Thrusters, 125/85#
35 Double Unders
7 Ring Dips

1. Warm-up
3 Rounds
20 Sit-Ups
20 Walking Lunges (10 each leg)
10 Burpees

2. Skill: Overhead Squat

3. 3 Rounds
7 Thrusters
70 Single Unders
7 Bench Dips