WOD
Barwork & Accessory
A) Clean High Pull + Hang Squat Clean + Front Squat + Split Jerk, 1-1-1-1-1
B) Strict Pull-ups, 5×5
-then
C) EMOM x 7 @ 80% of heaviest from A above
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Foundations
For time / 18 cap
200m Overhead Plate Carry, 45/25 | 35/15
-then
5 Rounds of:
20 Air Squats
15 Hollow Rocks
10 Hand Release Push-ups
-then
200m Overhead Plate Carry
Conditioning
Teams of 3 / AMRAP 18
Sled Push Down & Back, 4/3
Run 200m
5 Burpees
Sled Push Down & Back, 4/3
Run 200m
5 Burpees
* Do not pass the person ahead of you
Competition
For time / 20 cap
3 Rounds
6 Power Snatch, 135/95 | 95/65
9 Ring Dips | (Masters) Jumping Ring Dips
-then
3 Rounds
6 Thruster, 155/105 | 115/75
9 C2B | (Masters) Ring Rows
-then
6 Power Clean, 185/135 | 135/95
9 Strict Pull-ups | (Masters) Pull-ups
3 Rounds
6 Power Snatch, 135/95 | 95/65
9 Ring Dips | (Masters) Jumping Ring Dips
-then
3 Rounds
6 Thruster, 155/105 | 115/75
9 C2B | (Masters) Ring Rows
-then
6 Power Clean, 185/135 | 135/95
9 Strict Pull-ups | (Masters) Pull-ups
*Cool Down
For time: 30 WBS