WARM UP
1) Mobility
2) Barbell Warm-up: 10 Deadlifts, 10 Front Squats, 10 OHS, 10 Good Mornings, 10 Back Squats
3) Accessory: Rope Climb Work
BARBELL
Front Squat, 5@ 50%, 4@55%, 3@60%, 2@65%, 1@70%
*2 second pause each rep / stand to full extension as fast as possible
BODY-WEIGHT ONLY
Partner / 1 Works / 20 cap
Bike 5 cals
7 Burpees
9 Ring Rows
WOD
For time / 17 cap
50 WBS
40 Double-unders
30 KBS, 55/35 | 45/25
20 Pull-ups | RX+ C2B
10 HSPU | RX+ Deficit, 8/4″
20 Pull-ups | RX+ C2B
30 KBS
40 Double-unders
50 WBS
KICKER
For Time:
Row 500m