BARBELL
Warm-up – 5 position clean + Tall Clean (pause at each position)
Clean & Jerk 3×1 @ 90%
ACCESSORY
Bar Muscle-up – 5×3-5 / Jumping, Banded, Kipping
BODY-WEIGHT ONLY
AMRAP 12
100 Lunges | RX+ OH Lunges, 45/25/15#
50 Inverted Pull-ups | RX+ Pull-ups
AMRAP Single-unders | RX+ Double-unders
WOD
For time / 15 cap
42 Back Squats 135/95 | 115/80 || RX+ 155/105 | 135/95
9 HSPU
30 Front Squats 115/80 | 95/65 || RX+ 135/95 | 115/80
15 HSPU
18 OHS 95/65 | 75/55 || RX+ 115/80 | 95/65
21 HSPU
KICKER
1 min – Max Cals Bike
-rest 1 min
:30 sec – Max Cals Bike