WOD
Bar Work
A) EMOM x 7 – Snatch
B) EMOM x 7 – Clean & Jerk
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Body-Weight-Only
For time / 20 cap
Run 800m
50 Lunges
Run 400m
50 Hand Release Push-ups
Run 200m
50 Ring Rows
Foundations
Partner WOD / 18 cap / 1 works
100 Burpees
Row 2K
AMRAP Amerian KBS, 55/35/25
Conditioning
For time / 20 cap
30 Muscle Clean & Strict Press, 95/65 | 75/55
50 Deficit HR Push-ups, 4/2″
50 Pull-ups
50 T2B
30 Muscle Snatch, 95/65 | 75/55
Competition
20 cap
Run 2 miles
AMRAP Ring Muscle-ups
*Kicker
Rest exactly 1 minute
-then
For time: 30 Front Rack Lunges 95/65 | 75/55