WOD
Bar Work – E3MOM – Thruster, 10-8-6-4-2
Skill – Double-unders, 3×10 attempts
___________________________________________________________________________
Body Weight Only (BWO)
For time / 20 cap
50-40-30-20-10 Squats
10-20-30-40-50 Sit-ups
*100 Single-unders after each round
Foundations
For time / 20 cap
Run 200m
30 Deads
Run 200m
30 Power Cleans
Run 200m
30 Front Squats
Run 200m
30 Shoulder to Overhead
*95/65 | 75/55
Conditioning
For time / 20 cap
150 Double-unders
60 WBS
50/35 cal Bike
100 Double-unders
40 WBS
35/25 cal Bike
50 Double-unders
20 WBS
20/15 cal Bike
Competition
For time / 25 cap
Row 100 cals
80 Alt Single-arm DB Power Clean, 80/50 | 60/35
60 Bar Facing Burpees
40 C2B
20 Front Squats, 155/135 | 115/80
_______________________________________________
Kicker
Rest 1 minute after your WOD
-then
For time: 30 Burpees