WOD
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Barbell & Accessory
A) OHS + Snatch Balance + OHS, 1-1-1-1-1
B) Double or Triple-under Attempts, 5×10
C) Knees-to-Feet, 5×5
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Foundations
3 RFT (20 cap)
Run 400m
21 Thrusters, 75/55/35
15 Box Jumps, 20″
9 GHD Sit-ups
Conditioning
For time (20 cap)
100 KBS, 55/35/25
50 Pull-ups
100 WBS, 20/14/10
Competition
For time (20 cap)
Run 800 or Row 1000
30 Bear Complex 155/115/85
150 Double-unders