WARM UP
1) Mobility
2) Barbell Warm up
3) Accessory: EMOM x 5, Snatch High-pull, 3-3-3-3-3
BARBELL
EMOM x 10, Snatch Balance 1-1-1-1-1-1-1-1-1-1
BODY-WEIGHT ONLY
For time / 15 cap
40-30-20-10
Push-ups
Cal Row / RX+ Cal Bike
WOD
AMRAP / 12 min clock
Max UB Thrusters, 95/65 | 75/55 (add 10/5# each round)
Perform as many bar facing burpees as u did Thrusters, rest as needed, ad weight (men 10#, women 5#), begin next round.
*Score = total Thrusters
KICKER
For Time:
3 min Overhead Hold, 45/25# plate
2 min Plank Hold
1 min Hang Hold