WOD
Bar Work
EMOM x 10 – Deadlift, find a heavy set
or
EMOM x 10 – Bear Complex, find a heavy set
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Body-Weight-Only
AMRAP 7
Burpees
-then
AMRAP 7
Bike for calories
Foundations
For time / 17 cap
500m Row
50 Hollow Rocks
30 Inverted Barbell Chest-to-Bar Pull-ups
50 Hollow Rocks
500 Single-unders
Conditioning
Teams of 3 / 20 cap
100 Tire Flips
*Do 5 synchronized burpees every 10 flips
Competition
AMRAP 15
5 Sandbag Front Squats, 150/75#
10 Pistols
5 GHD Raise
10 Toes Thru Rings
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5 Sandbag Front Squats, 150/75#
10 Pistols
5 GHD Raise
10 Toes Thru Rings
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Kicker
Rest exactly 1 minute after your WOD
-then
For time: 30 Front Rack Lunges, 95/65 | 75/55#
Rest exactly 1 minute after your WOD
-then
For time: 30 Front Rack Lunges, 95/65 | 75/55#