BARBELL & Accessory
1) 3 Second Pause Front Squat 5×2 @ 60% then max reps front squats
2) Prone IYT & PVC
3) Dips 5×5-10, (rings or matador; jumping or
BODY-WEIGHT ONLY
AMRAP 20
5 Burpees
10 Cal Row
15 Air Squats
FOUNDATIONS
Partner / AMRAP 15 / Plank – Jump Rope
One Planks while the other does Single-unders. Switch each break.
*Score = total single-unders
CONDITIONING
Teams of 2-3 / 20 cap
30 Sled Push & Pull, 3/2/1
60 Clean & Jerks 135/95 | 115/80
90 Pull-ups
COMPETITION
AMRAP 20
5 Bar Muscle-ups
10 Burpees
20/15 Cals Bike
KICKER
Max UB WBS, 20/14/10#