WOD
Bar Work – Back Squat 5@70%, 3@75, 1@80, 5@75, 3@80, 1@85, 10@60%
Skill – T2B Progression – 3 Rounds: 5 Arch to Hollow, 5 Knee-ups (pull to arch each rep), 5 Knee-up + toe flick + refold and drive feet towards the floor pulling to arch each time
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Body Weight Only (BWO)
For time / 15 cap
100 Lunges
Walk/Jog/Run 400m
100 Push-ups
Walk/Jog/Run 400m
Foundations
For time / 17 cap
50 KBS, 55/35 | 45/25
40 Goblet Squats, 55/35 | 45/25
30 Burpees, 25/15# plate
20 Cal Bike
10 Bear Complex 95/65 | 75/55
Conditioning
4 Rounds / 3 min clock
10 Bar Facing Burpees
15/12 Cal Row
Max Clean & Jerks 135/95 | 115/80
*Score = total C&J’s
Competition
3 RFT
6/4 Ring Muscle-up / Masters: Jumping BMU
10 Power Snatches 115/80 | 95/65
20 Box Jump Overs 24/20″
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Kicker
Rest 1 minute after your WOD
-then
AMRAP 1: Bike for cals