WOD
Bar Work & Accessory
A) Overhead Squat, 1×2 @ 95% of 1 RM
B) Snatch Dead lift, 5×3 @ same as A
C) Double or Triple-unders, 5×10
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Foundations
For time / 20 cap
Row 500m
50 KBS 55/35 | 45/25
15 Burpees
40 Goblet Squats 55/35 | 45/25
15 Burpees
30 KB Squat Clean Thruster 55/35 | 45/25
Row 500m
Conditioning
Partner WOD / 20 cap
Bike 100 cals
150 WBS
100 Hand Release Push-ups
Competition
3 RFT
3 Sled Push, 4/2 | 3/1
5 Bar Muscle-ups
7 Hang Squat Cleans 155/105 | 135/85
Kicker
Rest 1 minute
-then
For time: 300 Singles or 100 Double-unders