WOD
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Bar Work
EMOMx10 – Squat Clean Thruster + Push Press + Push Jerk + Split Jerk
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Foundations
AMRAP 15
20 Lunges
10 Deadlifts, 135/95/65
5 Burpees to plate
Conditioning
2 RFT / 18 cap
Row 750m
50 KBS, 55/35 | 45/25#
30 Pull-ups
Competition
AMRAP 15
3/1 Ring Muscle-ups
20 seconds – max calories Bike
20′ HSW
*Kicker
Rest 1 minute
-then
For time: 30 Hang Power Cleans + 20 Bar Facing Burpees + 10 Thrusters, 95/65 | 75/55