WOD
Bar Work
EMOM x 10 – 2 Power Cleans + 3 Front Squats
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*All workouts will start 35 minutes into class
Body Weight Only (BWO)
AMRAP 18
50 Single-unders
40 Lunges
30 Reverse Hypers
20 Sit-ups
10 Burpees
Foundations
3 RFT / 18 cap
30 Hand Release Push-ups
Run 400m
Conditioning – “DT”
5 RFT
12 Deadlisfts
9 Hang Power Cleans
6 Push Jerks
* 155/105 | 135/95#
Competition
For time / 20 cap
10 Down & Back Sled Push, 3/2/1 (45# plates)
-then
3 Rounds:
10 Deads 315/225 | 255/185
30′ HSW
5 Skin The Cat + 10 Toes thru Rings (YouTube: 1)Skin The Cat 2)Toes Thru Rings)
-then
10 Sled Push, 3/2/1
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Kicker
Rest 1 minute after your WOD
-then
Bike AMCalsAP in 30 Seconds