Open Competitors Extra Work
1.) 7min AMRAP of Burpees
2.) Interval Row/Airdyne – 30 seconds on/30 seconds rest * 10
3.) EMOM for 10 minutes
Even Minutes – 10 DB Thrusters
Odd Minutes – 10 Box Jumps
4.) 100 HR Push-Ups

Regional Competitors
1.) EMOM for 10 minutes
5 Strict Pull-ups
30 Double Unders
2.) 12 minutes to work up to the following complex
1 Hang Squat Snatch + 1 Full Squat Snatch + 1 Overhead Squat
3.) 7 min AMRAP of Burpees
4.) EMOM for 12 Minutes
Even Minutes – 4 Muscle-Ups
Odd Minutes – 15 Calorie Row
5.) Heavy Grace – 30 Clean and Jerks for Time – 185/135