WOD
Bar Work
A) Deadlift – 1×5 @ 72.5%
B) Front Squat – 5×3@ 82.5%
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Body-Weight-Only (BWO)
As Many Rounds & Reps As Possible (AMRAP) / 20 mins
50 Single-unders
40 Air Squats
30 Sit-ups
20 Hand Release Push-ups
10 Burpees
*Scale by sharing the work with a partner
Foundations
3 Rounds
Tabata Bike
“Resting” partner accumulates burpees
-rest 4 mins b/w rounds
*Score = total calories + burpees
Conditioning
3 Rounds / AMRAP
1 min – Burpees
1 min – Goblet Suats, 55/35 | 45/25#
1 min – KBS 55/35 | 45/25
1 min – Double-unders
1 min – rest
Competition
For time / 20 cap
1-2-3-4-5-6-7-8-9-10
Hang Squat Clean Thrusters, 135/95 | 115/75
*25′ HSW after each set
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Rest exactly 1 minute after your WOD
-then
For time: 45 WBS