WOD
Barbell & Accessory
A) Deadlift 1-1-1-3-5
B) Strict Pull-ups, 5×5
C) Mobility, 5×2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________
Foundations
3 Rounds for max calories
Tabata Bike
-rest 4 mins
Conditioning
AMRAP 15
30 Squat Clean & Jerk, 135/95 | 105/75
45 GHD Sit-ups
90 Double-unders
Competition
For time (20 cap)
55 Bar Facing Burpees
34 Overhead Squats 95/65 | 75/55
21 Ring Muscle-ups | (Masters 50+), Chin over bar pull-ups
*Kicker
For time:
150 Double-unders or 450 Singles