BARBELL
EMOM x 10 – 1 Clean + 1 Front Squat (2 second pause), add weight each set, no > 80% of 1RM Clean
BODY-WEIGHT ONLY
For time / 15 cap:
100 Jumping Jacks
75 Air Squats
50 Sit ups
25 Inverted Chest to Bar
50 Reverse Hyper
25 Inverted Chest to Bar
50 Sit ups
75 Air Squats
100 Jumping Jacks
FOUNDATIONS
For time / 20 cap:
21 Air Squats, 15 Burpees, 9 Ground to Overehead 95/65 | 75/55
Run 400m
21 Burpees, 15 Ground to Overehead 95/65 | 75/55, 9 Air Squats
Run 400m
21 Ground to Overhead 95/65 | 75/55, 15 Air Squats, 9 Burpees
CONDITIONING
Partner / 20 cap / 1 works:
30 Sled Push/Pull, 3/2/1
60 T2B
90 Cals Bike
COMPETITION
AMRAP 20
Row 500m, sub 1:45men / 2:00women
KICKER
For time:
30 Alternating One-arm Burpees