WOD
Bar Work –
A) EMOM x 5 – 3 Touch & Go Snatches @ 50%
B) Front Squat, 7@60%, 5@70%, 3@80%, 1@90% (no rest between sets, add weight & go)
Skill – Handstands
3 Rounds
A) 5 Kick up to handstands to wall
-if you are proficient at A…
B) 5 Handstand decents to headstand + bring knees to an inverted air squat position
-if you are proficient at part B…
C) 5 Head stands to kipping handstand attempt, finish with head thru and feet on wall
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Body Weight Only (BWO)
5 RFT / 15 cap
30 Lunges
15 Inverted Chest to Bar Pull-ups
Run 200m
Foundations
Partner / AMRAP 18
12 Deads
9 Hang Power Cleans
6 Shoulder to Overhead
95/65 | 75/55
Conditioning
For time / 20 cap
3 Rounds: 30 Double-unders + 12 Burpees
Row 50 cals
2 Rounds: 30 Double-unders + 12 Burpees
Row 35 cals
1 Round: 30 Double-unders + 12 Burpees
Row 20 cals
Competition
AMRAP 7
At the start of each minute…
7 Deadlifts, 225/155 | 205/135
AMRAP WBS in balance of the minute
– rest 3 mins then
AMRAP 7
At the start of each minute…
7 Hang Power Cleans, 135/95 | 115/80
AMRAP Bar Facing Burpees in balance of the minute
*Score = total WBS & Burpees
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Kicker
Rest 1 minute after your WOD
-then
For time: Run 400m