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WOD
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Barbell & Accessory
A) Back Squat 1-1-1 (3 attempts only)
B) Mobility, 5×2 mins
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Foundations
21-15-9 (15 cap)
Deadlifts
Hang Power Cleans
Front Squats
Push Press
75/55 | 65/45
Conditioning
5 mins – Max distance row
4 mins – Max Double-unders
3 mins – Max WBS
2 mins – Max T2B 55/35 | 45/25
1 min – Max Pull-ups
Competition
15 min clock
50/30 Ring Dips (men high rings)
50 Cleans 135/95 | 115/80
50 Cal Bike
AMRAP Bar Muscle-ups