BARBELL
Shoulder Press (5×2 @ 87.5%)
BODY-WEIGHT ONLY
Partner / AMRAP 20
50 Single-unders
Run 100m
7 Burpees
FOUNDATIONS
Partner / 20 cap:
50 Synchronized Lunges
50 Deadlifts 135/95 | 115/80
50 Syncronized Sit-ups
50 Hang Power Cleans, 115/80 | 95/65
50 Synchronized Burpees
50 Push Press 95/65 | 75/55
CONDITIONING
For time / 20 cap:
50-40-30-20-10
WBS 14/10/6
Double-unders
Cal Row
COMPETITION
AMRAP / EMOM x 12
1 Bar Muscle-up
3 Squat Clean Thruster 115/80 | 95/65
AMRAP Cals Bike
KICKER
100 Push-ups (men -strict)