WOD
Barbell
EMOM x 10 – Clean High Pull + Hang Clean + Split Jerk
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Body-Weight-Only
For time / 20 cap
Run 1600m
rest 3 mins
Run 800m
Rest 2 mins
Run 400m
Foundations
For time / 15 cap
100 Lunges
50 KBS, 55/35/25#
100 Cal Row
Conditioning
For time / 20 cap
Run 400
50 Pull ups
100 Push ups
150 Air Squats
Run 400
Competition
Partner WOD
10 RFT / 20 cap
10 WBS 25/20/14
10 Hang Power Clean, 135/95 | 115/80
*Kicker
Rest 1 minute
-then
For time: 30 Burpees