WOD
Bar Work
Turkish Get-up – 1-1-1-1-1
_________________________________________________________________
Body Weight Only (BWO)
For time / 20 cap
500 Single-unders
10 Sit ups
400 Single-unders
20 Hand-Release Push-ups
300 Single-unders
30 Tire Jumps
200 Single-unders
40 Burpees
100 Single-unders
50 Squats
Foundations
3 RFT / 15 cap
9 cals Bike
15 Inverted C2B Pull ups
21 Hang Power Cleans, 95/65 | 75/55
Conditioning
AMRAP 20
5 Toes Thru Rings
10 Push Press, 95/65 | 75/55
50 Lunges
Competition
For time / 20 cap
Row 1000m
21 Squat Snatch, 135/95 | 115/75
Row 1000m
21 Muscle-ups (any)
Kicker
Rest 1 minute
-then
For time: 30 Box Jump Overs, 20/24″