Fitness:

A.) Make up lift

B.) 12 Min EMOM

1st min – Row Cal (12/10)

2nd min – 6 DL @ 75%

3rd min – 8 Burpees

Performance:

A.) Make up lift

B.) 12 Min EMOM

1st min – Row Cal (15/12)

2nd min – 6 DL (225/155)

3rd min – 8 Bar Over Burpees

Competitor:

A.) Make up lift

B.) 12 Min EMOM

1st min – Row Cal (18/15)

2nd min – 6 DL (275/205)

3rd min – 10 Bar Facing Burpees

C.) Make-up wod from earlier in the week or 20 min recovery run/bike