WOD
Bar Work & Accessory
A) Turkish Get-up, 1-1-1-1-1
B) Reverse Grip Strict Pull-ups, 5×5-10
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Foundations
Partner WOD / 20 cap / 1 works
Row 1000m
-then 10 Rounds of:
5 Pull-ups
10 Shoulder Press, 75/55/35
15 Air Squats
-then
1000 Single-unders
Conditioning
Partner WOD / 3 Rounds
Tabata Bike (8 rounds of 20 seconds of work followed by 10 seconds of rest)
Resting Partner accumulates burpees
*Score = calories + burpees
Competition
AMRAP 20
5 Box Jump, 30/24/20″
20′ HSW
7 Bear Complex, 135/95 | 115/75
Kicker
Rest 1 minute
-then
For time: 21 Burpees