WOD
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Weekly Challenge
Max UB Touch & Go Push-ups
Barbell & Accessory
A) Front Squats 5-4-3-2-1 then max reps at 80% of 1 RM
B) Rope Climb 5×1
C) GHD Sit up 5×5
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Foundations
3 RFT
200m OH Carry, 45/25/10
50 Air Squats
Conditioning
AMRAP 15
20 UB Double-unders
Row 250m
Competition
EMOM for as long as possible (20 cap)
1 HSW, 20′
2 Squat Cleans, 165/115/85
* If you do not complete 5 rounds, default to 10 RFT.