WARM UP
1) Mobility
2) Barbell Warm-up: 3 Rounds of 5 Deads, 5 Front Squat, 5 Press, 5 GM, 5 Back Squat
3) Accessory: Handstand Work (spend 5 minutes before moving into bar work)
BARBELL
Front Squat 5@50, 3@55, 1@60, 5@55, 3@60, 1@65, 5@60, 3@65,1@70
BODY-WEIGHT ONLY
3 RFT / 15 cap
Run 400m
50 Lunges
30 Sit ups
WOD
AMRAP 3:
21/15 Calorie Row
21 Lateral Burpees over Bar
Max Overhead Squats 75/55/35
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Burpees over Bar
Max Overhead Squats 95/65 | 75/55
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Burpees over Bar
Max Overhead Squats 115/80 | 95/65
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Burpees over Bar
Max Overhead Squats 135/95 | 115/80
KICKER
For time: 30/23 cals Bike