WOD
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Bar Work
EMOM x 10 – Snatch Balance + Overhead Squat (work to a heavy set)
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Foundations
Partner WOD / AMRAP 20
25 Single unders
15 HR Push-ups
25 Single unders
15 Box Jump Overs or Step Overs
25 Single unders
15 Front Squats 95/75/55
25 Single unders
10 HR Push-ups
25 Single unders
10 Box Jump Overs or Step Overs
25 Single unders
10 Front Squats 115/85/65
25 Single unders
5 HR Push-ups
25 Single unders
5 Box Jump Overs or Step Overs
25 Single unders
5 Front Squats 125/95/75
Conditioning
For time / 20 cap
200m Single-arm Overhead Carry, 45/25/15# plate (switch arms as needed)
30 GHDSU
21 Power Cleans + 15 Power Snatches + 9 Thrusters, 135/95 | 115/75#
30 T2B
200m Single-arm Overhead Carry, 45/25/15# plate
Competition
3 RFT / 20 cap
10 UB T2B
20 UB Pull-ups
30 UB WBS
40 UB KBS, 55/35 | 45/25
50 UB DU’s
*Kicker
Rest 1 minute
-then
For time – 15 Box Jumps, 10 Burpees Box Jumps, 5 Box Jump Overs, 24/20″