WOD
Bar Work & Accessory
A) Overhead Squat 1×5 @ 90% of 1 RM
B) Snatch High Pull, 3-3-3 @ same weight as A
C) Strict reverse grip pull-ups, 3×5-10
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Foundations
Partner WOD / AMRAP 20
5 Burpees
10 Tire Jumps
15 KBS, 55/35 | 45/25#
Conditioning
For time / 20 cap
Run 800m
-then 5 Rounds of:
5 Squat Clean Thruster, 115/75 | 95/65
7 Lateral Burpees over bar
– then
50 Double-unders
Competition
For time / 20 cap
50 cal Row
7/5 Bar Muscle-ups | Masters: Jumping or banded C2B and Dips
30 GHD Sit ups
100 KBS, 55/35 | 45/25
30 GHD Sit ups
7/5 Bar Muscle-ups | Masters: Jumping or banded C2B and Dips
50 cal Bike
Kicker
Rest 1 minute
-then
AMRAP 1 – Bike for calories