wods

Competition:

1.  14.2

For as long as possible:

From 0:00-3:00
  2 rounds of:
  10 overhead squats, 43kg
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 43kg.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 43kg.
  14 chest-to-bar pull-ups

Etc., following same pattern. 

2. Row 2000mt easy to medium pace

3. Mobilize and stretch


Fitness/advanced 

5 rnds of 

2 min amrap 3 power clean/3 power jerk/5 burpees
1 min rest
(at each rnd start from where you have stopped)

5 rnds of

2 min amrap 30du/20 sit ups/10 Lunge with weight overhead (20kg/10kg)
1 min rest
(at each rnd start from where you have stopped)