WOD
Barbell & Accessory
A) Back Squat @ 65% of 1 RM, 5×5
B) Knees2Feet, 5×5
C) Mobility, 5×2 mins
* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
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Foundations
For time / In any order / 20 cap
Row 1000m
Bike 50c
Walk 800m (big loop) w/ 45/25 | 35/15# plate
Conditioning
For time (20 cap)
Teams of 3 / 1 works, 2 rest
30 Sled Push (down & back = 1), 4/2 | 3/1
60 Power Cleans, 115/80 | 95/65
90 Double-unders
Competition
AMRAP 20
7 HSPU
7 Thrusters 135/95 | 115/80
7 Knees to Elbows
7 Deads 245/175 | 225/155
7 Burpees
7 KBS 70/55 | 55/35
7 Pull-ups
*Kicker
For time:
150 Double-unders
or
300 Single-unders