WARM UP
1) Mobility
2) Barbell Warm-up
3) Accessory: EMOM x 5 – Clean High-Pull, 3-3-3-3-3
BARBELL
EMOM x 10 – Split Jerk, 2 @ 55%
BODY-WEIGHT ONLY
For time / 20 cap
500m Row
10 Burpees
400m Run
20 Burpees
300 Single-unders
30 Burpees
200 Lunges
40 Burpees
WOD
For time / 20 cap
3 Rounds: 7 Thrusters 75/55/35, 7 Pull-ups, 7 Burpees
50/35 Cal Row
3 Rounds: 7 Thrusters 75/55/35, 7 Pull-ups, 7 Burpees
50/35 Cal Row
3 Rounds: 7 Thrusters 75/55/35, 7 Pull-ups, 7 Burpees
KICKER
AMRAP:
Max UB KBS, 55/35/25#
-rest 1 min
Max UB WBS, 20/14/10#