WOD
Barbell & Accessory
A) Overhead Squat 3-3-3-3-3
B) Plate Flips, 3×10
C) Mobility, 3×2 mins
* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
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Foundations
For time: (20 cap)
40-30-20-10
Jumping Pull-ups
Hand-release Push-ups
Conditioning
For time: (20 cap)
21-15-9
GHD Sit-ups
Box Jumps 24/20″
Deadlifts 225/155 | 205/135
Competition
For time (20 cap)
Row 2000m
50 T2B
30 Front Squats 225/155 | 185/135 (from floor)
*Kicker
For time:
Run 800m