WOD 1 : Lift Heavy with a Twist
Find your 1RM for the following complex:
3 deadlift 2 hang clean 1 front squat 1 shoulder to overhead
If bar is dropped through any portion of the complex, it will be a no rep
WOD 3 : Gone grip Gone
AMRAP of 10, 20, 30, 40...
Ring rows
Ground to overhead 75/55
Ab-mat sit-ups
*At the start of each round, 10 synchro burpees*
Athletes can switch at any time with repetitions with the exception of the synchro burpees