WOD
Bar Work
Deadlift 20×1 @ 75% – max speed, perfect form, release bar each rep and reset
__________________________________________________________________
Foundations
For time / 12 cap
Row 500m
50 Air Squats
40 Box Jumps, 20″
30 Hang Squat Cleans, 75/55 | 65/45
20 Burpees
10 Atomic Sit-ups, 45/25/15
Conditioning
For time / 12 cap
Bike 30 cals
100 Double-unders
90 WBS
Competition
10 RFT
Bike 10 calories
20′ HSW
1 Squat Clean 225/135 | 185/105
*Kicker
Rest 1 minute
-then
For time: 30 Burpees
**Chaser
rest 1 minute
-then
For time: 30 Hang Power Cleans 135/95 | 115/75