Workout #1

AMRAP 10
25-16-9

Rx
 Wall Balls (20/14)
 Box Jumps (30/24)
 HSPU

Intermediate
 Wall Balls (20/14)
 Box Jumps (24/20)
 Hand Release Push Ups

Novice
 Wall Balls (14/10)
 Box Jumps (20/12)
 Push Ups

*Women's Novice Division can do modified/scaled push ups from the knee*

**Wall Balls are synchronized for all divisions/genders*
*Box Jumps and HSPU/HRPU/PU can be divided in any way team wishes*

Immediately after Workout #1

Workout #2

5 Minutes to establish the following:

Rx
Clean (Squat Clean)

Intermediate
Power Clean

Novice
Push Press (Off Rack)

*Running Clock*
*15 Minute Running Clock*

Workout #3

Rx
4 RFT
60 Double Unders
20 Overhead Squats (155/95)
10 Bar Muscle Ups/Chest to Bar Pull Ups

*Men's Rx: Bar Muscle Ups*
*Women's Rx: Chest to Bar*

*Each athlete has to complete 30 DU's, other movements may be split in any way*

Intermediate
4 RFT
60 Double Unders
20 Overhead Squats (115/75)
10 Pull ups

**Each athlete has to complete 30 DU's, other movements may be split in any way*

Novice
4 RFT
120 Jump Rope Singles
20 Front Squats (95/75)
10 Burpees

***Each athlete has to complete 60 Singles, other movements may be split in any way*

For more information visit: http://californiacompetitor.com
To register your team click the link: https://www.wodrocket.com/index.php?option=com_hikashop&ctrl=product&task=show&cid=53185