WOD
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Barbell & Accessory
A) Squat Snatch 5×3 @ 62% of 1 RM
B) Knees to Feet 5×5
C) Mobility, 5×2 mins
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Foundations
For time:
3 RFT
200m OH Carry, 45/25# | Masters (50+) 35/15#
50 Lunges
10 Thrusters 75/55 | 65/45
Conditioning
AMRAP 15
7 Box Jumps
9 Burpees
11 KBS, 70/45 | 55/35
Competition
For time (15 cap)
30 Burpees
Row 500m
10/5 Ring Muscle-ups
7 Bear Complex 115/80 | 95/65
20′ HSW
7 Bear Complex 115/80 | 95/65
10/5 Ring Muscle-ups
Row 500m
30 Burpees