WARM UP
1) Mobility / 10 Wall Squats / 20 Lunges / 3 Rds: 5 Tire Flips, 5 Push-ups, 5 Sit ups
2) Barbell Warm up
3) Accessory: EMOM x 5, Bent Over Row 3-3-3-3-3
BARBELL
Front Squat, 5@70%, 4@75, 3@80, 2@85, 1@90
BODY-WEIGHT ONLY
For time / 20 cap:
50 Cal Row | RX+ Cal Bike
60 Tire Jumps | RX+ Box Jump, 24″
70 Toes To Post | RX+ GHD Sit ups
80 Burpees
90 Lunges
WOD
3 RFT / 15 Cap
10 Clean & Jerk 135/95 | 115/80
50 WBS 20/14/10
25 Power Snatch 75/55/35
KICKER
For Time:
30 Burpees + 20 Cal Row + 10 Pull-ups