WOD
Barbell & Accessory
A) 1 Power Clean + 2 Front Squats + 1 Hang Squat Clean, 1-1-1-1-1
B) Row: 5×10 pulls to find lowest 500m split time
C) Mobility, 5×2 mins
Kicker (optional work to be done immediately after your workout; do all, some or none)
3 min clock: 50 WBS then AMRAP Burpees (score = total burpees)
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Foundations
AMRAP 20
40 Deadlifts, 95/65 | Masters (50+) 75/55
30 Power Cleans, 95/65 | Masters (50+) 75/55
20 Front Squats, 95/65 | Masters (50+) 75/55
10 Shoulder to Overhead, 95/65 | Masters (50+) 75/55
Conditioning
AMRAP 20
Unbroken Double-unders
5-6-7-8-9-10-11-12-13-14-15…etc.
Do 5 Air Squats b/w rounds
*Score = set with most reps
Competition
AMRAP 20
30 Body Weight Deadlifts
Run 800m (1 rep)
25 Body Weight Power Cleans
Row 1000m (1 rep)
20 Body Weight Front Squats
Bike 50 cals (50 reps)
Kicker
3 min clock: 50 WBS then AMRAP Burpees (score = total burpees)