WOD
Barwork & Accessory
A) Pistols, 5×10
B) Burgener Warm-up, 1-1-1-1-1
-then
C) EMOM x 10 – 2 Hang Squat Snatch
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Foundations
For time / 18 cap
Row 1000m
50 Burpees
30 Thrusters, 75/55 | 65/45
Row 1000m
50 Burpees
30 Thrusters, 75/55 | 65/45
Conditioning
Partner WOD
AMRAP 18
3 Bear Complex, 95/65 | 75/55
5 T2B
*Switch each round
AMRAP 18
3 Bear Complex, 95/65 | 75/55
5 T2B
*Switch each round
Competition
3 RFT / 10 cap
12 Thrusters, 115/80 | 105/75
6 Bar Muscle-ups | Masters – C2B
3 Power Cleans 225/135 | 185/115
12 Thrusters, 115/80 | 105/75
6 Bar Muscle-ups | Masters – C2B
3 Power Cleans 225/135 | 185/115
*Cool Down
For time: FRONT SQUATS, 95/65 | 75/55