WOD
Barbell
Back Squat – 5@60%, 4@70% 3@80%, 2@90%, 1@90+
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Body-Weight-Only
45-30-15 for time / 20 cap
Burpees
*Run 200m after each round
Foundations
AMRAP / 3 Rounds
1 min – Burpees
1 min – KBS, 55/35 | 45/25
1 min – Single-unders
1 min – WBS
-rest 1 min
*Score = total reps
Conditioning
For time / 15 cap
21-15-9
Power Snatch, 95/65 | 75/55
T2B
Row cals
Competition
3 RFT
15/10 Cals Bike
10 Burpee Box Jump Overs, 30/24/20
5 Fat Bar Cleans 155/105 | 135/80
-rest 3 mins
*Kicker
Rest 1 minute
-then
For time: Row 500m, 30 Hang Squat Clean 75/55/35, 15 Bar-facing Burpees