BARBELL
Pausing Snatch Deadlift, 5×2 @ 100% of 1 RM Snatch (2 second pause below knees)
Accessory
1) Rope Climb, 3×1
2) Handstand work (you choose: kick ups, holds, descents, toggles, walking)
BODY-WEIGHT ONLY
Partner / AMRAP 20
50 Synchronized Lunges
250 Single-unders
50 Synchronized Sit-ups
Row 1000m
50 Synchronized Push-ups
Bike 50 cals
50 Synchronized Air Squats
FOUNDATIONS
Partner / 15 cap
5 Burpees
7 Box Step Ups, 20″
9 Ground to Overhead, 75/55/35
CONDITIONING & COMPETITION
For time / 18 cap
Run 1 mile
21-15-9 Thrusters 95/65 | 75/55, Pull-ups
AMRAP Burpees
KICKER
For time: 50 Air Squats, 50 Push-ups, 50 Sit ups