BARBELL
A. Deadlift – 2×1 @ 95%
B. Overhead Squat – 5-1-10-1-15-1
(Work to a heavy set of 15 and a heavy set of 1.
Example: 5@155 – 1@185 – 10@135 – 1@205 – 15@115 – 1@225)
BODY-WEIGHT ONLY
For time / 20 cap:
Run 800m
50 Hollow Rocks
Run 600m
50 Hand Release Push-ups
Run 400m
50 Inv C2B Pull ups
Run 200m
50 Air Squats
Found / Cond / Comp
For time / 20 cap:
100 Air Squats
50 Double-unders
25 KBS, 55/35/25
21 Burpees
100 Double-unders
50 KBS, 55/35/25
25 Air Squats
15 Burpees
100 KBS, 55/35/25
50 Air Squats
25 Double-unders
9 Burpees
KICKER
For Time: Run 1600m