WOD
Barwork & Accessory
A) Back Squat, 3×3 @ 87.5%
B) Knees-to-Feet, 5×5 (land w/ arms in overhead squat position, 2 second hold)
C) Mobility, 5×2 mins
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Foundations
Partner WOD / AMRAP 18
50 Single-unders
9 KBS, 35/25#
3 Atomic Sit-ups
50 Single-unders
9 KBS, 35/25#
3 Atomic Sit-ups
Conditioning
AMRAP 18
18 UB WBS
18 UB Double-unders
18 Cal Row
18 UB WBS
18 UB Double-unders
18 Cal Row
Competition
For time / 18 cap
20 Lunges, 185/135 | 155/105
20/10 Bar Muscle-ups
50′ HSW
20 Box Jumps, 36/30 | 24/20″
50′ HSW
20/10 Ring Dips
20 Front Squats, 185/135 | 155/105
20 Lunges, 185/135 | 155/105
20/10 Bar Muscle-ups
50′ HSW
20 Box Jumps, 36/30 | 24/20″
50′ HSW
20/10 Ring Dips
20 Front Squats, 185/135 | 155/105
*Cool Down
For time: 30 Thrusters, 95/65 | 75/55