WOD
Bar Work
Back Squat – 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, max speed on stand up, perfect form, rock bottom
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Foundations
Partner WOD / 20 cap
50 Hand Release Push-ups
50 cal Row
500 Singles
50 cal Row
50 Hand Release Push ups
Conditioning
AMRAP 15
15 KBS 55/35 | 45/25
10 T2B
5 Burpee Box Jumps, 24/20
Competition
For Time / 20 cap
42 cal Bike – 21 Thrusters 95/65
36 cal Bike – 18 Thrusters 115/85
30 cal Bike – 15 Thrusters 135/95
24 cal Bike – 12 Thrusters 155/105
18 cal Bike – 9 Thrusters 185/135
*Kicker
Rest 1 minute
-then
1 minute – Max calories Bike
**Chaser
rest 1 minute
-then
For time: 30 Power Cleans 135/95 | 115/80