WOD
____________
Foundations
5 RFT /
100 Single-unders
15/10 Hand-release Push-ups
20 KBS 35/25#
Conditioning
For time 15 cap
20 cal Bike
20 Thrusters, 95/65 | 75/55
10 Pull-ups
-rest 1 min
20 cal Bike
15 Thrusters, 95/65 | 75/55
20 Pull-ups
-rest 1 min
20 cal Bike
10 Thrusters, 95/65 | 75/55
30 Pull-ups
Competition
AMRAP 15
3/1 Ring Muscle-up
20 GHD Sit ups
Run 200m
*Kicker
Rest 1 minute
-then
AMRAP 2 – Burpees
**Chaser
Rest 1 minute
-then
Max UB Hang Squat Cleans 95/65 | 75/55