BARBELL

Back Squat 1×12 @ 85%
The goal is 12 reps. If your max reps effort leaves you short of 12, rack the weight, rest as needed and finish the balance of you reps. Score = set w/ most reps on your way to 12.

ACCESSORY
Option A:
5×5 Active Shoulders + 5 Arch to Hollow + 5 Hand Release + 5 Pull-in & Push away + 5 Strict Pull-ups

OptionB:
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
For time / 15 cap
100 Air Squats
50 Cal Row | RX+ 50 Cal Bike
100 Burpees | RX+ Strict Push-ups

WOD
AMRAP 20
20′ HSW
5 C2B
4 Pistols
1 Rope Climb

KICKER
21 KBS + 15 Burpees + 9 Cals Bike