BARBELL
Back Squat, 5@75, 5@80, 5@85, 3@80, 3@85, 3@90

Accessory:
1) Knees-to-Feet, 3×5
2) Power Clean Tire Flip, 5×5

BODY-WEIGHT ONLY
For time / 20 cap
Row 500m
50 Knee-ups
Accum 5 min – plank hold (each break do 5 burpees)
50 Sit-ups
800m OH Carry – 45/25/15# plate (each 200m = 1 rep)

FOUNDATIONS
AMRAP 15
15 Air Squats
10 KBS, 55/35 | 45/25#
5 Burpees

CONDITIONING
AMRAP 15
5 HSPU
10 T2B
30 Double-unders

COMPETITION
10 RFT / 20 cap
3 Clean & Jerks, 225/125 | 185/105
7 Bar Facing Burpees

KICKER
30 Hang Power Cleans 95/65 | 75/55