WOD
Bar Work
A) Push Press, 5-5-5-5-5
-Accessory Work
B) Face Pulls w/ a band, 3-5 sets of 8-12
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Body-Weight-Only
For time / 20 cap
8 RFT
Run 200m
10 Push-ups
Foundations
10-9-8-7-6-5-4-3-2-1 for time:
KBS, 35/25#
Box Jumps or Step ups, 20″
Conditioning
For time / 15 cap
21-15-9
Deadlifts, 225/155 | 205/135
GHD Sit ups
Burpees
Competition
AMRAP
3 mins – Double-unders
-rest 1 min
3 mins – Power Cleans 155/105 | 135/95
-rest 1 min
3 mins – WBS, (2nd bolt)
-rest 1 min
3 mins – Cals Bike
*Kicker
Rest one min
-then
2 mins – AMRAP Burpees