BARBELL / Accessory
1) Back Squat 10×4 @ 72.5%
2) Knees-to-Feet, 5×3-5
3) Handstand Work (kick-ups, holds, waking)
BODY-WEIGHT ONLY
Partner / For time / 20 cap
100 Lunges
400 Single-unders
80 Hollow Rocks
300 Single-unders
60 Push-ups
200 Single-unders
40 Squats
100 Single-unders
20 Burpees
*Do 3 Burpees every minute on the minute.
METCON
AMRAP 4
9 WBS, 12 Deadlifts 115/75 | 95/65
-rest 1 min
AMRAP 4
9 Burpees, 9 Hang Power Cleans 115/75 | 95/65
-rest 1 min
AMRAP 4
9 Pull-ups, 6 Shoulder to Overhead 115/75 | 95/65
-rest 1 min
AMRAP 4
9 T2B, 3 Power Snatch 115/75 | 95/65
KICKER
For Time: Run 800m