BARBELL
Back Squat – 10×5 @ 75%
ACCESSORY
1) Knees-to-Feet, 5×3 (hold the landing to simulate bottom position of the OHS or Snatch)
2) Rope Climb, 5×2 (Jump & reach w/ arms extended, bring knees to elbows, clamp rope w/ feet, stand up, repeat)
BODY-WEIGHT ONLY
For time / 15 cap
45 Burpees | RX+ Strict Burpees
Run 800m | RX+ w/ MedBall 20/14/10
45 Burpees | RX+ Strict Burpees
THE WOD
Partner / AMRAP 15
AMRAP 5 – 5 Power Cleans, 5 Front Squats (switch as needed) 95/65 | 75/55
AMRAP 5 – 7 Burpees, 7 Box Jumps 20/24″ (switch as needed)
AMRAP 5 – 5 cals Bike, 30 Single-unders (switch as needed)
KICKER
For Time:
21 T2B + 15 Cals Bike + 9 Pull-ups