WOD
______________________________________

Barbell & Accessory

A) Back Squat 3-3-3-3-1 (pause 3 seconds at rock bottom)
B) Rope Climb 5×1
C) Hand Stand Hold Attempts 5×5

_________________________________________________________________

Foundations 
3 RFT (20 cap)
50 Mountain Climbers
7 Bear Complex, 95/65/45
30 Reverse Hypers

Conditioning 
3 Rounds (20 cap)
ME UB Thrusters 95/65/45
rest 1 min
ME UB Pull-ups
rest 1 min
*score = total reps

Competition 
AMRAP 20
Row 500m, sub 1:40/1:55 (equals 1 rep)