WOD
Bar Work
A) EMOM x 10 – Snatch High-pull + Hang Snatch + Overhead Squat, work to a heavy set
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Body-Weight-Only
AMRAP 15
50 Sit-ups
40 Tire Jumps
30 Reverse Hypers
20 Strict Banded Pull-ups
10 Burpees
Foundations
6 Rounds / 2 min clock
75 Single-unders
AMRAP KBS 55/35/25#
-rest :60
75 Single-unders
AMRAP KBS 55/35/25#
-rest :60
Conditioning
Opposing Ladder / 12 cap
Hand Release Push-ups 25-20-15-10-5
Front Squats 5-10-15-20-25, 135/95 | 115/75#
Competition
5 RFT /
3/1 Ring Muscle-ups
5 Skin the cats
10 Toes-thru-Rings
Row 300m
3/1 Ring Muscle-ups
5 Skin the cats
10 Toes-thru-Rings
Row 300m
*Kicker
Rest exactly 1 minute
-then
For time – 21 DB Thrusters, 50/35/20#