WOD
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Bar Work
EMOMx10 – Bear Complex
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Foundations
16 minute clock
30 Burpees
-then in remaining time
AMRAP:
7 Burpees
9 KBS 55/35/25
30 Singles
Conditioning
AMRAP
5 mins – Row for cals
4 mins – Thrusters, 75/55/35
3 mins – Pull-ups
2 mins – Box Jump Overs, 20″
1 min – Double-unders
Competition
EMOMFALAP / 20 cap
20′ HSW
2 Hang Squat Cleans, 155/105 | 135/75
*Kicker
Rest 1 minute
-then
300 Singles or 100 Doubles for time
**Chaser
Rest 1 minute
-then
30 Hang Power Cleans, 135/95 | 115/75