WOD
Bar Work & Accessory
A) Turkish Get-up, 1-1-1-1-1
B) One Arm Snatch 5×3 @ same weight as A
C) Strict Reverse Grip Pull-ups, 5×5-10
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Foundations
5 mins – AMRAP Burpees
4 mins – Deadlifts 95/65 | 75/55
3 mins – Air Squats
2 mins – Push Press 95/65 | 75/55
1 min – Knee ups
Conditioning – “14.4”
AMRAP 14
Row 60 cal
50 T2B
40 WBS
30 Cleans 135/95
20 Muscle-ups
Competition
For time / 20 cap
50 Squat Clean Thrusters 135/95 | 115/80
Kicker
Rest 1 minute
-then
For time: Row 500m