WOD
Barwork & Accessory
A) Back Squat, 4 warm up sets then 1×3 @ 90% of 1 RM
B) Mobility, 5×2 mins
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Foundations
For time / 15 cap
500 Single-unders
30 Power Cleans 95/65 | 75/55
100 Air Squats
500 Single-unders
30 Power Cleans 95/65 | 75/55
100 Air Squats
*3 Burpees each break
Conditioning
AMRAP 15 cap
30 cal Row
30 Box Jumps, 24/20
30 Wall Ball Shots
30 cal Row
30 Box Jumps, 24/20
30 Wall Ball Shots
Competition
AMRAP 15 cap
3/2 Muscle-ups
5 Deads, 315/225
7 HSPU (men – strict)
3/2 Muscle-ups
5 Deads, 315/225
7 HSPU (men – strict)
*Cool Down
For time: 30 Burpees