WOD
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Bar Work
Back Squat – 5@70%, 3@80%, 1@90%
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Body-Weight-Only
21-15-9 for time / 20 cap
Burpees
Tire Step ups
Sit-ups
*Run 200m after each round
Foundations
AMRAP / 3 Rounds
1 min – Burpees
1 min – KBS, 55/35 | 45/25
1 min – Single-unders
1 min – WBS
-rest 1 min
*Score = total reps
Conditioning
For time / 12 cap
21-15-9
Squat Snatch, 95/65 | 75/55
Pull-ups
Competition
For time / 9 cap
15-12-9
Deads 315/225 | 275/185
Thrusters 135/95 | 115/75#
* 1 bar
*Kicker
Rest 1 minute
-then
For time: Row 500m, 30 Hang Squat Clean 75/55/35, 15 Bar-facing Burpees