BARBELL
Back Squat (5×3 @ 85%)
BODY-WEIGHT ONLY
For time / 20 cap:
100 Lunges, Run 800m,
50 Lunges, Run 400m,
25 Lunges, Run 200m
FOUNDATIONS & CONDITIONING
For time / 20 cap:
50 Deads 135/95 | 115/80,
150 Single-unders,
50 Front Squats 115/80 | 95/65,
150 Single-unders,
50 Strict Shoulder Press 95/65 | 75/55,
150 Single-unders
*Do 3 burpees each break during a set
COMPETITION
For time / 20 cap:
40/30 cals Bike,
50 UB Double-unders,
40′ HSW,
50 Alt DB Snatch, 80/50 | 60/35,
40′ HSW,
50 UB Double-unders,
40/30 cals Bike
KICKER
For Time:
Accumulate 3 minutes of Hang Hold