BARBELL
Back Squat, 1-1-1-1-1
ACCESSORY
1) GH Raise, 5×5
2) Knees-to-Feet, 5×5 (hold the finish with arms in the OHS position)
BODY-WEIGHT ONLY
In any order / score = total reps
Tabata Bike
-rest 2 mins
Tabata Burpees
-rest 2 mins
Tabata Single-unders | RX+ Double-unders
WOD
For time / 16 cap:
4 Rounds:
120 Single-unders | RX+ 60 Double Unders
15 Bar Facing Burpees | RX+ 30/21 Cal Row
10 Power Snatches 115/80 | 95/65 || RX+ 135/95 | 115/80
KICKER
For Time:
21 Thrusters 95/65 | 75/55 + 21 Cal Row