wod#1
5x max 100kg front squat
4/3/3/2/3 reps
wod#2
find 3rm bench press=85kg
then
5 rds of
3 bench press 70kg
5 strict hspu
7 ring dips
wod#3
4-8-12-16-18-20-18-16-12-8-4
Double unders
Box jumps 28"
Mountain climbers
time=13:08
then
AfterWOD:
5 minute AMRAP -
5 burpees
10 squat jumps
shuttle run
total=7rds
wod#4
"Competiton training wod"
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