BARBELL
Front Squat 2-2-2-2-2, then Max reps @ 80%
Accessory
1) Seated Box Jump, 5×5
2) Banded Row, 5×10
BODY-WEIGHT ONLY
3 RFT / 20 cap:
Row 500m
21 Burpees
FOUNDATIONS & CONDITIONING
Partner / AMRAP 20 / 1 works:
7 Cal Bike
7 Clean & Jerk 95/65 | 75/55
7 T2B
7 Power Snatch 95/65 | 75/55
7 Burpees
7 Thrusters 95/65 | 75/55
7 Pull-ups
COMPETITION
Partner / 20 minutes / 1 works:
HSW 25′
15 GHD Sit ups
2 Sled Push, your partner
Max UB Thrusters, 95/65 | 75/55
KICKER
Max Burpees in 60 seconds