BARBELL
Overhead Squat 3-3-3-2-2-1
ACCESSORY
1) Seated Box Jumps, 3×5
2) Dips, 3×5-10 (rings, matador, boxes or GHD: jump, kip, strict, weighted)
BODY-WEIGHT ONLY
Partner / AMRAP 20 / One works
Row 100m
5 Burpees
10 Sit-ups
15 Air Squats
WOD
For Time / 20 cap
30 Box Jumps 24/20 | RX+ 30/24
30 Pull-up | RX+ Chest to Bar Pull-ups
30 Kettlebell Swings 55/35 | 45/25 | RX+ 70/55 | 55/35
30 Front Squats 115/80 | 95/65 || RX+ 135/95 | 115/80
30 Toes to Bar | RX+ Piking T2B
30 Push Press 115/80 | 95/65 || RX+ 135/95 | 115/80
30 Deadlifts 115/80 | 95/65 || RX+ 135/95 | 115/80
30 WBS
30 Burpees
30 Double-unders | RX+ Triple Unders
KICKER
For Time:
10 Cals Bike + 10 Burpees + 10 Cals Bike