WARM UP
1) Mobility
2) Barbell Warm-up
3) Accessory: Spend 5 minutes on anything Handstands before moving on to bar work

BARBELL
Front Squat 3@65, 2@70, 1@75, 3@70, 2@75, 1@80, 3@75, 2@80, 1@85

BODY-WEIGHT ONLY
5 RFT / 16 cap
Run 200m
100 Single-unders
7 Burpees

WOD

AMRAP 5:
Run 600m
1 Round: 4 Rope Climbs, 8 Pistols, 12 Box Jumps 24/20
AMRAP Thrusters 115/80 | 95/65 in time remaining

-rest 2

AMRAP 5:
Run 400m
2 Rounds: 4 Rope Climbs, 8 Pistols, 12 Box Jumps 24/20
AMRAP Thrusters 115/80 | 95/65 in time remaining

-rest 2

AMRAP 5:
Run 200m
3 Rounds: 4 Ring Muscle-ups, 8 Pistols, 12 Box Jumps 24/20
AMRAP Thrusters 115/80 | 95/65 in time remaining

KICKER
AMRAP 3: 30/24 cal Bike then max Double-unders