WOD
Bar & Accessory
A) Hang Power Clean, 1-1-1-1-1
B) Row 5×10 pulls to find lowest 500m split time
C) GHD Sit up, 5×5-10
_________________________________________________________________________
Foundations
For time / 15 cap
250 Single-unders
30 Power Cleans
Run 400m or Row 500m
30 Power Snatches
Row 500m or Run 400m
30 Thrusters
75/55 | 65/45
Conditioning
15 minutes
150 WBS
90 Double-unders
AMRAP Pull-ups
150 WBS
90 Double-unders
AMRAP Pull-ups
Competition
AMRAP 15
30 HSPU
30 Cals Bike
30 Deads 275/185 | 225/155
30 Cals Bike
30 GHDSU, 45/25 | 35/15# plate
30 HSPU
30 Cals Bike
30 Deads 275/185 | 225/155
30 Cals Bike
30 GHDSU, 45/25 | 35/15# plate
Kicker
-rest 1 minutes after your workout
-then
Max UB Front Rack Lunges, 95/65 | 75/55