October 9, 2017

BARBELL
Back Squat (5×3 @ 87.5%)

BODY-WEIGHT ONLY
10 RFT / 20 cap:
15 Lunges
10 Inverted Pull-ups
5 Burpees

FOUNDATIONS & CONDITIONING
Partner / AMRAP 20 / 1 works:
10 Hang Power Cleans 95/65 | 75/55
10 WBS 20/14/10#
10 Cals Bike

COMPETITION
5 RFT / 20 cap:
40′ HSW
20 DB Ground to Overhead, 50/35’s
40′ Walking Farmers Lunge, 50/35’s
20 GHD Sit up

KICKER
AMRAP 60 seconds:
Burpees