WARM UP
1) Mobility / Down & Backs / Tabata Bike /
2) Barbell Warm up
3) Accessory: EMOM x 5, 2 Rope Climbs

BARBELL
EMOM x 10 @ 75% of 1 RM Squat Snatch:
Power Snatch + Overhead Squat + Hang Squat Snatch

BODY-WEIGHT ONLY
For time / 15 cap
100 Lunges
25 Cal Row
50 Burpees
25 Cal Row
100 Lunges

WOD
For time / 18 cap
10 Deadlifts, 225/155 | 205/135
9 Cals Bike
8 Hang Squat Clean 135/95 | 115/80
7 HSPU
6 Front Squats 135/95 | 115/80
5 Strict Pull-ups
4 Push Jerks 135/95 | 115/80
3 Sled Push 3/2/1 (Down & Back = 1)
2 Overhead Squat 135/95 | 115/80
3 Sled Push 3/2/1
4 Push Jerks 135/95 | 115/80
5 Strict Pull-ups
6 Front Squats 135/95 | 115/80
7 HSPU
8 Hang Squat Clean 135/95 | 115/80
9 Cals Bike
10 Deadlifts, 225/155 | 205/135

KICKER
For Time:
Run 800m