BARBELL
Pausing Overhead Squat + Pausing Snatch Balance, 1-1-1-1-1-1-1
ACCESSORY
1) Prone IYT & PVC
2) Dips, 5×5-10 (rings or matador; jump, kip, strict)
BODY-WEIGHT ONLY
For time / 20 cap
50 OH Lunge– 45/25/15# plate
75 Knee-ups
Accum 5 min – plank hold (each break do 5 burpees)
75 Sit-ups
50 OH Lunge– 45/25/15# plate
CONDITIONING
For time / 15 cap
15 Deadlifts
30 Burpees
45 WBS
270 Single-unders / RX+ 90 Double-unders
15 Deadlifts
270 Single-unders / RX+ 90 Double-unders
45 WBS
30 Burpees
15 Deadlifts
225/155 | 205/135 | RX+ 315/225 | 275/185
KICKER
For time: 30/24 cals Bike