WOD
Bar & Accessory
A) Back Squat 5-4-3-2-1 (each set heavy as possible)
B) Single Leg Stand-ups/Pistols/Roll-to-stand ups, 5×2
C) Beyond Strict Perfect Push-ups, 5×5-10
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Foundations
For time / 20 cap
1000 Single-unders
*10 Air Squats each time you stop, rest, break, etc
Conditioning
AMRAP
5 mins – AMCalAP row
4 mins – AMRAP WBS
3 mins – AMRAP Double-unders
2 mins – AMRAP T2B
1 min – AMRAP HSPU
5 mins – AMCalAP row
4 mins – AMRAP WBS
3 mins – AMRAP Double-unders
2 mins – AMRAP T2B
1 min – AMRAP HSPU
Competition
15 min clock
50 Cals Bike
50 Handstand Shoulder taps
50 Cleans 135/95 | 115/80
50′ HSW
AMRAP Bar Muscle-ups
50 Cals Bike
50 Handstand Shoulder taps
50 Cleans 135/95 | 115/80
50′ HSW
AMRAP Bar Muscle-ups
*Cool Down
Rest 1 min after WOD
-then
1 minute – Bike for Calories
-then
1 minute – Bike for Calories