BARBELL
1) BB Warm-up
2) Back Squat, 5@80%, 10@70%, 20@62.5%
ACCESSORY
5×5 Arch to Hollow + 5 Hand Release + 5 Pull-in & Push away + 5 Strict Pull-ups
BODY-WEIGHT ONLY
For time / 15 cap / Any order
Row 90 cals
450 Single-unders
60 Burpees
* scale by sharing the work w/ a partner or cutting the work in half.
WOD
AMRAP 15
25 Handstand Toggles | RX+ 25′ HSW
20 Toes to Post | RX+ 20 GHDSU
15 L-sit Presses | 15 sec L-sit Hold
10 Pull-ups | RX+ 10 Bar Muscle-ups
*L-sit Press = pressing hips & Heels away from the floor simultaneously while the body is an “L” position
KICKER
For Time:
21 cals Bike + 15 WBS + 9 Burpees