BARBELL
Back Squat, 15 @ 77.5% – The goal is 15 reps. If your max reps effort leaves you short of 15, rack the weight, rest as needed and finish the balance of you reps. Score = set w/ most reps on your way to 15.
ACCESSORY
Option 1: 5×5 Active Shoulders + 5 Arch to Hollow + 5 Hand Release + 5 Pull-in & Push away + 5 Strict Pull-ups
Option 2: 1-2-3-4-5-4-3-2-1 Strict Pull-ups / 2-4-6-8-10-8-6-4-2 Strict Push-ups
BODY-WEIGHT ONLY
3 RFT / 20 cap:
17 Burpees
33 Lunges
24 Hollow Rocks | RX+ GHD Sit ups
131 Single-unders | RX+ Double-unders
WOD
For time / 15 cap
100 Handstand Toggles | RX+ 100′ HSW
50 Sit ups | RX+ 50 GHD Sit ups
100 Handstand Toggles | RX+ 100′ HSW
50 GHD Hip Ext
KICKER
:60 seconds – Max Cals Bike