WOD
Bar Work
A) Snatch, 5-4-3-2-1 | Clean & Jerk, 5-4-3-2-1
or
B) Back Squat – 5@75%, 3@80%, 1@85%, 5@80%, 3@85%, 1@90%, 10@65%
__________________________________________________________________________
Body Weight Only (BWO)
Partner / AMRAP 18 / 1 works
AMRAP Single-unders
*at start of every minute do 7 burpees
Foundations
5 RFT / 18 cap
12 Power Cleans
9 Front Squats
6 Shoulder to Overhead
*95/65 | 75/55
Conditioning
5 Rounds / 18 cap
Bike 15/10 cals
10 T2B
15 WBS
Competition
4 RFT / 18 cap
21/18 Cal Row
18 Thrusters 75/55/35
12 C2B | Masters: Pull-ups
_______________________________________________________________
Kicker
Rest 1 minute after your WOD
-then
For time: 100 Ab Mat Sit-ups