WOD
Barwork & Accessory
A) Deadlift, 4 warm up sets then 1×5 @ 90% of 1 RM
B) Handstand Holds, 5×5-10
C) Mobility, 5×2 mins
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Foundations
AMRAP 15
30 Deads
30 Power Cleans
30 Front Squats
30 Push Press
30 Power Snatches
30 Thrusters
30 Deads
30 Power Cleans
30 Front Squats
30 Push Press
30 Power Snatches
30 Thrusters
75/55 | 65/45#
Conditioning
AMRAP 15
20 UB Double-unders
15 UB WBS
10 Burpees
20 UB Double-unders
15 UB WBS
10 Burpees
Competition
4 RFT / 20 cap
Run 600m
20 Burpee Box Jumps, 24/20″ | Masters – Step up 24/20″
Run 600m
20 Burpee Box Jumps, 24/20″ | Masters – Step up 24/20″
*Cool Down
For time: 30 Front Rack Lunges, 95/65 | 75/55