WOD
Bar Work
E2MOM x 10 – 5 Front Squats from the ground (find a heavy set)
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Body-Weight-Only
Row 500m
50 Lunges
40 Sit ups
30 Burpees
20 Box Jumps, 20′
10 Push-ups
Foundations
AMRAP 15
50 Single-unders
15 Hang Power Cleans 95/65 | 75/55
9 Burpees
Conditioning
AMRAP 12
3 HSPU
6 T2B
9 Deads 185/135 | 155/105
Competition
For time / 15 cap
21-15-9
Deadlift 315/205
HSPU (men – paralettes)
*Kicker
Rest 1 minute
-then
For time: Run 800m, 20 Burpees, 10 Thrusters 95/65 | 75/55