WOD
Barwork & Accessory
A) EMOM x 10×1 – Clean High Pull + Hang Squat Clean + Push Jerk
B) Perfect Super Strict Push-ups, 5×5-10 (if possible add 2-4″ deficit)
C) Mobility, 5x2mins
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Foundations
AMRAP 15
5 Bear Complex, 75/55 | 65/45
100 Single-unders
5 Bear Complex, 75/55 | 65/45
100 Single-unders
Conditioning
AMRAP 15
15 GHD Sit ups
Row 100 cals
30 Burpees
Bike 50 cals
60 Double-unders
15 GHD Sit ups
Row 100 cals
30 Burpees
Bike 50 cals
60 Double-unders
Competition
AMRAP 15
100m UB Farmers Carry, 55/35 | 45/25
10 Pistols
5 Ring Dips (men – high rings)
AMRAP UB T2B
*10 Burpees each break on Farmers Carry
100m UB Farmers Carry, 55/35 | 45/25
10 Pistols
5 Ring Dips (men – high rings)
AMRAP UB T2B
*10 Burpees each break on Farmers Carry
*Cool Down
For time: 30 KBS, 55/45 | 35/25