Barbell
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Body Weight Only (BWO)
For time / 20 cap
Row 500 – 5 Burpees
Row 400 – 10 Burpees
Row 300 – 15 Burpees
Row 200 – 20 Burpees
Row 100 – 25 Burpees
Foundations
AMRAP 20
Run 200m
Max UB WBS, 14/10/6
Run 200m
Max UB KBS 55/35/25
*score = total WBS + KBS
Conditioning – “17.5”
10 RFT
9 Thrusters 95/65
35 Double-unders
Competition
AMRAP 20
3/1 Ring Muscle-ups + 5 Skin the Cats
30′ HSW
7 Hang Power Cleans 155/105 | 135/95
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Kicker
Rest 1 min
-then
1 min – Max Cals Bike