WOD
Barwork & Accessory
A) Back Squat 3×5 @ 75% of 1 RM
B) Seated Box Jump, 5×5 (increase height each set)
C) Mobility, 5x2mins
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Foundations
AMRAP 18
100 lunges
75 Jumping Pull-ups
50 Wall Ball Shots, 20/14 | Masters (50+) 14/10
25 Hollow Rocks
Conditioning
For time (18 cap)
10 RFT
Row 200m
5 Thrusters 95/65 | Masters 75/55
Competition
For time (18 cap)
50 Cal Bike
40 WBS
30 Power Cleans 155/105 | 135/95
20 HSPU
10 Bar Muscle-ups
*Kicker
Fo tyme:
30 Burpees
30 Burpees