WOD
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Bar Work
EMOMx10 – Clean High-pull + 1 Clean & Jerk
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Foundations
AMRAP 20 / Partner WOD
50 Single-unders
10 HR Push-ups
5 Power Snatches 75/55/35
Conditioning
AMRAP
0:00 – 3:50 Tabata Bike – cals
4:00 – 7:00 Burpees
7:00 – 9:00 Thrusters 95/65 | 75/55
9:00 – 10:00 Pull-ups
Competition
AMRAP 12
6 Alt. Single Arm DB Snatch, 80/50 | 60/35
5 HSPU (men – strict)
4 T2B + C2B combo
3 Deads 315/225 | 275/185
2/1 Ring Muscle-ups
*Kicker
Rest 1 minute
-then
For time: 20 cal Bike + 20 Thrusters 95/65 | 75/55 + 10 Pull-ups