4 rds:

2 rope climbs to 15ft
100ft sprint
4 squat cleans @ 225#
100ft sprint

10min time cap
Regionals event #7

9:43
1 rd done at 205, rest done at 185

Day 1 Ramsay

3 min WB
3 min KB snatch @ 70#
70/30

1 min rest

2 min WB
2 min KB
45/20

1 min rest

1 min WB
1 min KB
25/10

1 min rest

20 reps 185# push jerk (from the floor)
4:42

Clean grip deadlift
3 sets x 5 reps
275#

5 rds:
10 unbroken push press @ 115#
15 knee to elbow

Completed
5:35

4 rds:
400m run
15 wallballs
15 30" box jumps

Power snatch
175#

3 rds:
Burpee muscle ups x5
KB snatch @ 24kg x 10 alternating

4:30

21-15-9
Hdspu
Pullups

Around 10mins

"Annie"
6:14
Unbroken, slower situps

CGBP
3 x 5
175#

Bear complex
135#

Quick heavy clean
225# in 3 sets

2000m, 200m at a time,
Row
KB hold
Row
KB hold
Row
KB hold
Row
Lunge
Row
Lunge