BARBELL
1) Barbell Warm-up: 5 each: deads, hang muscle clean, front squat, shoulder press, hang muscle snatch, ohs, good mornings, back squat, sotts press
2) 1 OHS + 5 Back Squats + 3 Front Squats, 1-1-1-1-1
ACCESSORY
Double-under work
BODY-WEIGHT ONLY
For time / 20 cap
Run 1600m
30 Burpees
Run 800m
20 Burpees
Run 400m
10 Burpees
WOD
AMRAP 18
12/9 cals Bike
15 WBS
12 Power Snatch 95/65 | 75/55
9 T2B
KICKER
For Time:
100 Double-unders or 300 Single-unders
*3 Burpees each break