BARBELL
Back Squat (5×2 @ 90%)
BODY-WEIGHT ONLY
4 RFT / 15 cap:
50 Single-unders
40 Lunges
30 Sit ups
FOUNDATIONS
Nutrition Challenge / Partner / AMRAP 15:
50 Air squats
40 WBS 14/10/6#
30 Power Cleans 95/65 | 75/55
20 Burpees
10 Cals Bike
CONDITIONING
4 RFT / 15 cap:
Row 500m
15 Thrusters 75/55/35#
COMPETITION
For time / 15 cap:
50 Med Ball GHD Sit ups, 20/14/10#
30 Back Squat (from rack), 185/125 | 155/105
50 GHD Hip Ext, 25/15# plate on back
30 Front Squat (from floor), 185/125 | 155/105
50 T2B
**3 burpees each break during a set
KICKER
For Time:
30 Burpees