Workout Of the Day (WOD)

WoD class

Row 50 calories / Bike 40 cal
50 handstand push-ups
50 L pull-ups
45kg/30kg sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Run 1k

Open Season Competitive Class

Focus - maintaining an intensity that allows for consistnt pace here is important.
The first AMRAP is the warm up and sets the tone for the next two. Hitting the power snatch shoulder positions well will dial in the movement patterns for the squat snatch and the overhead squat. Breaking up the pull ups early in order to avoid long recovery periods later may also be essential.

If you don't have chest to bar pull ups here, use a band for full range in this movement. Muscle ups can be subbed with burpee pull ups.

AMRAP 5
21-15-9
Power snatch 45/30
Pull ups

Rest 5 minutes

AMRAP 5
15-12 -9
Squat snatch
Chest to bar pull ups

Rest 5 minutes

AMRAP 5
12-9-6

Overhead squats 45/30
Muscle ups