WOD
Bar Work & Accessory
A) Shoulder Press, 1×5 @ 90% of 1 RM
B) Power Clean 3×5 @ same as A
C) Double or Triple Under Work, 5×10
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Foundations
AMRAP 5 – WBS
AMRAP 4 – Single-unders
AMRAP 3 – Burpees
AMRAP 2 – KBS 55/35 | 45/25
AMRAP 1 – Pull-ups
Conditioning – “15.5”
27-21-15-9 for time:
Row for calories
Thrusters 95/65 | 65/45
Competition
For time / 26 cap
Run 1600m
50 Front Squats, 135/95 | 115/75
150 DU’s
50 GHDSU
150 DU’s
50 Power Cleans, 135/95 | 115/75
Kicker
Rest 1 minute
-then
For time: 100 Double-unders or 300 Singles