WOD
EMOM x 15
Strict Push-ups
Jumping Bar Muscle-up
Overhead Squats 3×5 @ 62.5% of 1 RM
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Foundations
Partner WOD / AMRAP 20
Switch work every 30 second
5 Box Jumps, 20″
7 Burpees
9 KBS, 35/25
30 Single-unders
Conditioning
For time / 20 cap
Row 100m
50 WBS
Row 200m
40 WBS
Row 300m
30 WBS
Row 400m
20 WBS
Row 500m
10 WBS
Row 100m
50 WBS
Row 200m
40 WBS
Row 300m
30 WBS
Row 400m
20 WBS
Row 500m
10 WBS
Competition
3 RFT / 20 cap
60 UB DU’s
30 cals Bike
15 Deads 275/185 | 225/155
60 UB DU’s
30 cals Bike
15 Deads 275/185 | 225/155
*Cool Down
Rest 1 minute following the workout
-then
AM(UB)RAP Hang Squat Clean 95/65 | 75/55
-then
AM(UB)RAP Hang Squat Clean 95/65 | 75/55