WOD
Bar Work & Accessory
A) Overhead Squat, 2 warm up sets then, 3×5 @ 65% of 1 RM
B) Handstand Hold Attempts, 5×5-10
C) Mobility, 5×2 mins
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Foundations
Partner WOD / AMRAP 18
100 Single-unders
Run 200m
20 Hollow Rocks
Conditioning
AMRAP 15
3 HSPU
5 T2B
7 Front Squats 135/95 | 115/80
3 HSPU
5 T2B
7 Front Squats 135/95 | 115/80
Competition
3 Rounds / 3 min clock
15 Power Cleans 135/95 | 115/80
9 T2B
AMCalsAP – Bike
-rest 2 min
15 Power Cleans 135/95 | 115/80
9 T2B
AMCalsAP – Bike
-rest 2 min
*Cool Down
Rest 1 minute following the workout
-then
AMRAP 1 min – Burpees
-then
AMRAP 1 min – Burpees