WOD
Bar Work & Accessory
A) Shoulder Press 1×3 @ 92.5% of 1 RM
B) Back Squat 5×4 @ 80% of 1 RM
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Foundations
For time / 15 cap
50 Sit-ups
30 Burpees
10 Laps around building
30 Thrusters 75/55 | 65/45#
50 Reverse Hypers
Conditioning
AMRAP / 14 minute clock
Buy in: Row 500m
AMRAP UB WBS, 20/14/10
Repeat until 14 mins
*Score = total WBS
Competition
EMOMFALAP / 20 cap
2/1 Ring Muscle-up
1 Bear Complex, 155/105 | 135/95
Kicker
Rest 1 minute
-then
AMRAP :90 – Burpees