WOD
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Barbell & Accessory
A) Snatch 5-5-5-5-5
B) Dips 5×7 (add weight each set)
C) Seated Box Jumps 5×5 (add height each set)
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Foundations
For time (20 cap)
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20″
KBS 55/35/25
Burpees
Conditioning
For time (20 cap)
Run 800m or Row 1000m
30 Power Cleans 135/95/65
30 T2B
30 Push Press 135/95/65
Competition
3 RFT
21 Med Ball GHD Sit-ups 20/14/10#
15/10 HSPU
9 Power Cleans 185/135/95