WOD
Bar Work & Accessory
A) Clean, 5×3 @ 65%
B) Back Squat 3×7 @ 70%
C) Row: 5 x 10 pulls for distance
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Foundations
Partner WOD / AMRAP 18
10 Overhead Lunges, 45/25/15
10 KBS 55/35 | 45/25#
10 Cal Row
Conditioning
AMRAP 3
Power Clean & Jerks, 135/95 | 115/80
-rest 2 min
AMRAP 3
Power Snatch 115/80 | 95/65
-rest 2 min
AMRAP 3
Thruster 95/65 | 75/55
Competition
For time / AMRAP 18
Row 1500m
Bike 50cal
Run 800m
150 Double-unders
AMRAP Bar Muscle-ups
Kicker
Rest 1 minute
-then
2 minutes – Bike as far as possible