WOD
Barbell & Accessory
EMOM x 10
A) Odd minutes – 5 pistols or roll to single leg stand up
B) Even minutes – 5 handstand attempts
-then
C) Every :90 x 7 – Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
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Foundations
Partner WOD / 15 cap
42-30-18
Row for calories
Thrusters 75/55 | 65/45
Burpees
42-30-18
Row for calories
Thrusters 75/55 | 65/45
Burpees
Conditioning
AMRAP 15
15 UB WBS
7 UB T2B
Competition
For time
150′ HSW
100 DU’s
10 Muscle-ups (bar or ring)
150′ HSW
100 DU’s
10 Muscle-ups (bar or ring)
*Cool Down
Rest 1 minute following the workout
-then
For time: Run 800m
-then
For time: Run 800m