WARM UP
1) Mobility / 10 cals Bike / 5 Tire Flips / PVC 10 Pass-thru’s, 10 OHS, 5 Sotts Press
2) Barbell Warm-up
3) Accessory: EMOM x 5, Bent Over Row 3-3-3-3-3
BARBELL
Back Squat, 20@55%, 10@60%, 5@65%
BODY-WEIGHT ONLY
For time / 17 cap
Opposing Ladder of:
10-20-30-40 Burpees
40-30-20-10 Cals Row | RX+ Bike
WOD
For time / 15 cap
9 Squat Cleans, 155/105 | 135/95
21 T2B
Row 1000m
21 T2B
9 Squat Cleans, 155/105 | 135/95
KICKER
AMRAP 2: Barbell Back Squat Jumps, 45/35#
*feet must separate from the floor and hip & knees must come to full extension on each rep