WOD
Bar Work
EMOM x 10 – 3 Hang Power Cleans + 2 Front Squats + 1 Push Jerk + 1 Split Jerk
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Body-Weight-Only
AMRAP 20
Row 500m
21 Burpees
500 Single-unders
15 Burpees
Bike 50/40 Cals
9 Burpees
Metcon
For time / 20 cap
42 WBS 20/14/10#
42 Power Clean 135/95 | 115/80
30 KBS 55/35 | 45/25#
30 Power Snatch 115/80 | 95/65
18 Burpee Box Jumps, 24/20″
18 Thrusters 95/65 | 75/55
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Kicker
Rest exactly 1 minute after your WOD
-then
For time: 50 Burpees
Rest exactly 1 minute after your WOD
-then
For time: 50 Burpees