WOD
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Barbell & Accessorty
A) Deadlift 1-1-1-1-1
B) Banded Bar Muscle-up 5×5
C) Row: 10 Pulls to find lowest 500m split, 5×10
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Foundations
3 RFT (20 cap)
25 Hand Release Push-ups
25 GHD Hip Ext
25 Tire Jumps
Conditioning – “Denise”
For time (20 cap)
100 KBS 55/35/25
-then
21-15-9
Pull-ups
Deadlifts 185/135/95
Competition
AMRAP 15
1 Squat Clean & Jerk @ 80% of 1 RM
3 Muscle-ups
1 Squat Snatch @ 80% of 1 RM
*Do 10 burpees if you miss on any lift