BARBELL
1) Barbell warm-up
2) Back Squats, max reps at 72.5% – The goal is 20 reps. If your max reps effort leaves you shy of 20 reps, rack the weight, rest for 10 seconds and finish the balance of your reps.

ACCESSORY
5×10 pulls on the rower to get lowest possible 500m split time

BODY-WEIGHT ONLY
Partner / AMRAP 20
Run 200m
10 Burpees

WOD
AMRAP 20
7 Single leg Stand ups from 12″ | RX+ Pistols
5 Strict Push-ups | RX+ HSPU
3 Pull ups | RX+ Muscle-ups (any)
Run 200m

KICKER
For Time:
50 Hang Power Cleans, 115/80 | 95/65