WOD
Bar Work & Accessory
A) 15 RM Overhead Squat
B) Seated Box Jumps, 5-5-5-5-5
C) Strict Reverse Grip Pull-ups, 5×5-10
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Foundations
3 RFT / 15 cap
200m Overhead carry, 45/25/15
10 Burpees to Plate
5 Atomic Sit-ups
-then
Conditioning
For time / 15 cap
Opposing Ladder of:
40-30-20-10 Wall Ball Shots
10-20-30-40 Row for Calories
Competition
AMRAP 20
UB sets of Double-unders progressing in increments of 10
10-20-30-40-50-60-70…etc
*Do 1 Bear Complex, 185/115 | 155/95 after each set and mess up.
Kicker
Rest 1 minute
For time: 30 Power Cleans 135/95 | 115/80