WOD
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Barbell & Accessory
A) Behind the neck Jerk 1-1-1-1-1
B) Strict Pull-ups 5×5
C) Knees to Feet 5×5
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Foundations
For time (20 cap)
50 Burpees
40 Mt Climbers
30 Hollow Rocks
20 Hang Power Cleans 95/65/45
10 Thrusters 95/65/45
20 Hang Power Snatch 95/65/45
30 Hollow Rocks
40 Mt Climbers
50 Burpees
Conditioning
For time (20 cap)
50 Cal Row
50 GHD Sit up
50 Double-unders
50 T2B
50 Burpees
Competition
AMRAP 12
30 HSPU
20 Deads 315/225/155
10 Muscle-ups