WOD
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Barbell & Accessory
A) Behind Neck Jerk + Overhead Squat + Snatch Balance, 1-1-1-1-1
B) Jumping Bar Muscle-ups, 5×5
C) Mobility, 5×2 mins
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Foundations
For time (20 cap)
20 Burpees
Run 800m
50 Sit-ups
Run 800m
20 Burpees
Conditioning
5 RFT (20 cap)
30 Double-unders
20 Box Jumps, 24/20″
10 Deads 225/155 | Masters (50+), 185/135
Competition
For time (20 cap)
3 Rounds
Row 500m – sub 1:45/2:00
– rest as needed b/w rounds
3 Rounds
30 UB KBS, 70/55 / 55/35
-rest as needed b/w rounds
3 Rounds
40′ UB HSW
-rest as needed b/w rounds