WOD
Barwork & Accessory
A) Deadlift – 4 warm-up sets then, 1×5 @ 77.5% of 1 RM
B) Row, 5×10 pulls to find lowest 500m split
C) Mobility, 5x2mins
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Foundations
AMRAP
Tabata – Bike for Calories
-rest until 6:00, then…
AMRAP 4 mins –
10 WBS, 20/14 | 14/10
5 Burpees
-rest until 12:00, then…
AMRAP 4 mins –
10 Front Rack Lunges, 75/55 | 65/45
5 Strict Press, 75/55 | 65/45
Tabata – Bike for Calories
-rest until 6:00, then…
AMRAP 4 mins –
10 WBS, 20/14 | 14/10
5 Burpees
-rest until 12:00, then…
AMRAP 4 mins –
10 Front Rack Lunges, 75/55 | 65/45
5 Strict Press, 75/55 | 65/45
Conditioning
AMRAP 15
9 Hang Squat Snatch, 95/65 | 75/55
15 GHD Sit-up
21 Row for Calories
Competition
AMRAP 12
10 Burpee Box Jump Over 24/20 | 20
20 T2B
30 Cleans 155/105 | 115/75
40 C2B | Pull-up
50 KBS, 55/35
60 DU’s
*Cool Down
For time
Run 800m
Run 800m