WOD
Barwork & Accessory
A)
B) Pistols or Single-leg Stand ups, 5×6-10
C) Mobility, 5x2mins
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Foundations
AMRAP / rest 30 seconds b/w sets
1 min – Strict Shoulder Press
1 min – Push Press
1 min – Push Jerk
1 min – Back Squat
1 min – Front Squat
1 min – Overhead Squat
1 min – Deadlift
1 min – Summo Deadlift High-pull
1 min – Power Clean
1 min – Power Snatch
1 min – Thrusters
1 min – Strict Shoulder Press
1 min – Push Press
1 min – Push Jerk
1 min – Back Squat
1 min – Front Squat
1 min – Overhead Squat
1 min – Deadlift
1 min – Summo Deadlift High-pull
1 min – Power Clean
1 min – Power Snatch
1 min – Thrusters
*95/65 | 75/55
Conditioning
3 RFT
Row 500, 400, 300, 200, 100
*rest 1:1 / score = total time including rest
Competition
For time:
20 Pistols
10/5 Muscle-ups
Run 800m
HSW 40′
100 Double-unders
Row 500m
*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 Thrusters 95/65 | 75/55