WOD
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Barbell & Accessory
A) Back Squat 5-4-3-2-1
B) Strict Dips 5×5
C) Mobility, 5×2 mins
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Foundations
AMRAP 15
10 WBS 20/14 | 14/10
20 Lunges
30 Hollow Rocks
Conditioning
AMRAP 15
20 Pull-ups
30 Burpee Box Jumps, 20″
40 Am. KBS 55/35# | Masters (50+) 45/25#
50 Cal Row
Competition
For time
Row 1000m
2 Muscle-ups
4 Snatches 135/95
6 HSPU
8 Power Cleans 135/95
10 Pistols
12 Thrusters 135/95
10 Pistols
8 Power Cleans 135/95
6 HSPU
4 Snatches 135/95
2 Muscle-ups
Row 1000m