WOD
Barwork & Accessory
A) Overhead Squat, 3×5 @ 60% of 1 RM
B) Double or Triple Unders, 5×10 attempts
C) Mobility, 5×2 mins
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Foundations
AMRAP 12
30 OH Lunges, 45/25 | 35/15
20 Box Jumps or Step ups, 20″
10 Burpees
30 OH Lunges, 45/25 | 35/15
20 Box Jumps or Step ups, 20″
10 Burpees
Conditioning
EMOM x 12
20 Double-unders
5 Pull-ups
AMRAP KBS, 55/35 | 45/25
20 Double-unders
5 Pull-ups
AMRAP KBS, 55/35 | 45/25
Competition
AMRAP 12
50 Deads, 225/155 | 205/135
15/10 Bar Muscle-ups | Jumping Bar Muscle-ups
100 WBS
50 Deads, 225/155 | 205/135
15/10 Bar Muscle-ups | Jumping Bar Muscle-ups
100 WBS
*Cool Down
Rest 1 minute following the workout
-then
AMRAP 1 – Burpees
-then
AMRAP 1 – Burpees