WOD
Bar Work
A) EMOM x 7 – 2 Power Snatch
B) Back Squat – 3@60%, 3@65%, 3@70%
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Body-Weight-Only
10-9-8-7-6-5-4-3-2-1 / 20 cap
Air Squats
Hand Release Push-ups
Foundations
21-15-9 / 15 cap
Deadlifts
Hand Release Push-ups
Row for calories
Conditioning
For time / 15 cap
100 Double-unders
80 KBS, 55/35 | 45/25
60 OH Lunges 45/35
40 Burpees over bar
20 T2B
Competition
3 RFT
100 Double-under
40′ HSW
5/3 Muscle-ups
*Kicker
Rest 1 minute
-then
For time: 30 Burpees, 20 cals Bike, 10 Hang Squat Cleans 135/95/65