WOD
Bar Work
A) 1 Arm DB Snatch + DB Clean & Jerk, 1-1-1-1-1
B) Split Jerk, 5-4-3-2-1
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Body-Weight-Only
3RFT / 20 cap
Run 800m
30 Burpees
Foundations & Conditioning
Partner / AMRAP 20 / 1 works
50 Deads
40 Burpees
30 Cals Bike
20 Front Squats
10 Lap Run Around Building
20 Power Cleans
30 Cals Row
40 Box Jumps, 20′
50 Push Press
*115/80/55
Competition
For time / 30 cap
150′ HSW
15/9 Ring Muscle-ups
100′ HSW
10/6 Ring Muscle-ups
50′ HSW
5/3 Ring Muscle-ups
150′ HSW
15/9 Ring Muscle-ups
100′ HSW
10/6 Ring Muscle-ups
50′ HSW
5/3 Ring Muscle-ups
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Kicker
Rest exactly 1 minute after your WOD
-then
For time: 30 Hang Power Cleans, 20 Push-ups, 10 Pull-ups
Rest exactly 1 minute after your WOD
-then
For time: 30 Hang Power Cleans, 20 Push-ups, 10 Pull-ups