BARBELL
1) BB Warm-up
2) Shoulder Press, 5×3 @ 82.5%

ACCESSARY
Seated Box Jumps, 5-5-5-5-5 (soft landing; knees out; chest up)

BODY-WEIGHT ONLY
For time / 20 cap
4 min – Plank Hold (elbows & toes)
60 Air Squats
3 min – Plank Hold
50 Sit-ups
2 min – Plank Hold
40 Cal Row
1 min – Plank Hold
30 Burpees

WOD
5 Rounds / 20 cap:
Run 200m
9 T2B
Max UB Thrusters 95/65 | 75/55
*score = total thrusters

KICKER
For time:  30/20 cals Bike