WOD
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Bar Work
EMOMx10 – Thruster (from the floor / work to a heavy set)
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Foundations
For time / 12 cap
250 Single-unders
50 Deadlifts, 135/95 | 115/80
30 Burpees
Conditioning
For time / cap
10 Pull-ups
20 Alternating 1-arm KB Snatch, 45/35/25
30 Goblet Squats 45/35/25
40 Box Jumps, 20″
50 Handstand Toggles
Competition
For time / 15 cap
Row 500m
30 Power Clean & Jerk 135/95 | 115/80
Row 400m
20 Power Snatch 135/95 | 115/80
Row 300m
10 Thrusters 135/95 | 115/80
*Kicker
Rest 1 minute
-then
30 Box Jump Overs, 24/20″
**Chaser
Rest 1 minute
-then
30 Back Squat, 135/95 | 115/80