WOD

Barwork & Accessory 
A) Back Squat 5×3 @ 85% of 1 RM
B) Seated Box Jump, 5×5
C) Mobility, 5x2mins
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Foundations 

Partner WOD / 20 cap
50-40-30-20-10
Alternating HR Push-ups
Syncronized Air Squats
Alternating Sit-ups

Conditioning 

5 RFT / 20 cap
9 UB Pull-ups
15 UB Double-unders
21 UB WBS, 20/14 | 14/10

Competition 

15 RFT
1 Squat Clean & Jerk, 155/105 | 135/95
1 Squat Snatch

*Cool Down 

For time:  30 Front Rack Lunges, 95/65 | 75/55