WOD
Bar Work
A) EMOM x 9 – Muscle Snatch, 1-1-1 / Power Snatch, 1-1-1 / Squat Snatch, 1-1-1
B) Overhead Squat, 5-4-3-2-1
_________________________________________________________________
Body-Weight-Only
For time / 20 cap
Run 800m
10 Squats, 10 Sit-ups
Bike 600m
20 Squats, 20 Sit-ups
Row 400m
30 Squats, 30 Sit-ups
200 Single-unders
40 Squats, 40 Sit-ups
Foundations
For time / 20 cap
1-2-3-4-5-6-7-8-9-10
Squat Clean, 95/65 | 75/55
Bar Facing Burpees
1-2-3-4-5-6-7-8-9-10
Squat Clean, 95/65 | 75/55
Bar Facing Burpees
Conditioning – “Open 17.4”
AMRAP 13
55 Deadlifts
55 WBS, 20/14
55 Calorie Row
55 Handstand Push-ups
Competition
5 RFT / 10 cap
10 KB Clean & Jerks, 70/55/35
3/2 Muscle-ups (any)
Kicker
Rest 1 minute
-then
For time: 55 WBS