WOD
Bar Work & Accessory
A) Clean High-pull + Power Clean + Push Jerk, 1-1-1-1-1
B) Snatch Deadlift, 3-3-3-3-3 (same loads as A)
C) GHD Sit ups, 5×5-10
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Foundations
For time:
100 Burpees
Conditioning
0-3:00 / 2 Rounds
10 Overhead Squats, 95/65 | 75/55
10 C2B | Masters – Pull-ups
3:00 – 6:00 / 2 Rounds
12 Overhead Squats, 95/65 | 75/55
12 C2B | Masters – Pull-ups
6:00 – 9:00 / 2 Rounds
14 Overhead Squats, 95/65 | 75/55
14 C2B | Masters – Pull-ups
Etc, follow same pattern until you fail to complete both rounds
Competition
3 RFT / 30 cap
Row 500m
21 Thrusters, 95/65 | 75/55 (each break add 5 more thrusters)
200m Farmers Carry 55/35 | 45/25# KB’s (each break do 5 burpees)
Kicker
Rest 1 minute
-then
Max UB WBS