WOD
Barbell & Accessory
A) Squat Clean & Jerk, 5×3 @75% of 1 RM or
Power Clean + Hang Squat Clean, 1-1-1-1-1
B) GHD Sit-up, 5×5-10
C) Mobility, 5×2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
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Foundations
Partner WOD / AMRAP 20
50 Single-unders
10 Deadlifts, 135/95 | 115/80
5 Burpees
* Switch each round
Conditioning
AMRAP 15
10 UB T2B
15 UB KBS, 70/55, 55/35
20 UB Double-unders
Competition
AMRAP 15
21 cal Row
5 Bar Muscle-ups
10 Single Arm DB Snatch, 80/50 | 60/40#
*Kicker
AMRAP 3
Burpees