WOD
Bar Work
Power Clean + 3 Front Squats + Jerk, find a heavy set
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Body-Weight-Only
For time / 20 cap
100 Lunges
Run 400m
100 Push-ups
Row 500m
100 Sit ups
Foundations / Conditioning
For time / 20 cap
15 Burpees
-then
10 RFT
8 Deads, 95/65 | 75/55
6 Hang Power Cleans, 95/65 | 75/55
4 Push Jerks, 95/65 | 75/55
-then
15 Burpees
Competition
For time / 10 cap
50 T2B
10 Bear Complex, 185/135/95
50 GHD Sit ups
*Kicker
Rest one min
-then
2 mins – AMRAP WBS