WOD

Barwork & Accessory 
A) 3 Position Squat Snatch (floor, knees, pockets), 1-1-1-1-1
B) GHD Sit-ups, 5×5-10
C) Mobility, 5×2 mins

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Foundations 

For time / 20 cap
50 Goblet Squats, 70/55
40 Sit ups
30 KB Deadlifts, 70/55
20 Burpees
10 GHD Sit ups
20 Burpees
30 KB Deadlifts, 70/55
40 Reverse Hypers
50 Goblet Squats, 70/55

Conditioning 
Partner WOD / 1 works, 1 rests
Tabata Bike – calories
-rest 1 min
AMRAP 3 – Double-unders
AMRAP 3 – Burpees
AMRAP 3 – HSPU
-rest 1 min
Tabata Bike – calories

Competition 

For time / 20 cap
30 Body Weight Deads
20 T2B
30 Body Weight Cleans
20 T2B
30 Body Weight Front Squats
20 T2B

*Cool Down 

Rest 1 minute following the workout
-then
For time: Run 800m