BARBELL
1) Barbell Warm-up
2) Squat Clean & Jerk – EMOMx10 (increase each set; stay below 80% of 1 RM)
ACCESSORY
Bar Muscle-ups (jumping, banded, kipping)
BODY-WEIGHT ONLY
For time / 20 cap
50 Lunges each leg
50 Sit-ups | RX+ 50 T2B
50 Push-ups
50 Box Jumps or Step-ups, 20″ | RX+ 50 Box Jums, 24″
50 Inv C2B Pull-ups | RX+ 50 Pull-ups
50 Hollow Rocks | 50 GHD Sit ups
50 Air Squats
50 Cal Row
50 Single-unders x 3 | RX+ 50 Double-unders
50 Burpees
WOD
AMRAP 12
30 Double-unders
9 Thrusters 95/65 | 75/55
KICKER
2 mins: Max cals Bike