WOD
Bar Work
A) Deadlift, 1×5@70%
B) Front Squat 5×5@80%
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Body-Weight-Only
For time / 20 cap
Row 750m
66 Sit-ups
Bike 50/40 cals
66 Push-ups
500 Single-unders
66 Box Step-ups, 20″
Foundations
AMRAP 15
7 WBS, 20/14/10
7 Inverted C2B
7 Burpees
Conditioning
AMRAP 15
7 Thrusters, 75/55
7 Pull-ups
7 Burpees
Competition
AMRAP 15
7 DB Thrusters 50/35’s
7 C2B
7 Burpee Box Jumps, 24/20″
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Kicker
Rest exactly 1 minute after your WOD
-then
For time: 30 KBS 55/35/25#, 20 Goblet Squats, 10 Burpees
Rest exactly 1 minute after your WOD
-then
For time: 30 KBS 55/35/25#, 20 Goblet Squats, 10 Burpees