WOD
Bar Work
A) 3 Deadlifts + 1 Hang Power Clean + 2 Front Squats, 1-1-1
B) Double or Triple-under work, 5×10
C) Mobility, 5x1min
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Foundations
3 RFT / 15 cap
30 Lunges
200m Overhead Carry, 45/25/15#
30 Knee-ups
Conditioning
Teams of 3 / AMRAP 20
Sled Push, 4/2 | 3/1
30 Double-unders
Run 200m
Competition
For time / 20 cap
40′ HSW
40 GHDSU
40′ Front Rack Lunge, 135/95 | 115/80
40 cals Bike
40 cal Row
40′ Front Rack Lunge, 135/95 | 115/80
40 GHDSU
40′ HSW
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Kicker
Rest 1 minute
-then
1 Minute: Row As Far As Possible