Friday, June 30, 2017

Jump Rope, WBS, Burpees, Bear Complex, HPC, Push ups, Bike, Row, Snatch, DU's, Burpees, Lunges

WOD

#1 Partner WOD / 10 cap / 1 works, 1 holds
100 Double-unders or 300 Singles - Partner does Squat Hold, 95/65 | 75/55
75 WBS, 20/14 | 14/10 - Partner does Handstand Hold
50 Burpees - Partner does Dead-hang Hold
25 Bear Complex, 95/65 | 75/55 - Partner does Push-up Hold

-rest 2 mins

#2 Partner WOD / AMRAP 10 / 1 rests
10 Hang Power Cleans 115/80/55
10 Push-ups
10 Cals Bike

-rest 2 mins

#3 Partner WOD / AMRAP 10 / 1 rests
Row 100m
7 Power Snatch, 95/65 | 75/55
30 Double-unders / 90 Singles

-rest 2 mins

#4 Partner WOD / AMRAP 10 / 1 rests
30 Burpees
60 Med Ball Over Pull-up Bar Catch&Throw
90 Lunges



Jump Rope, Burpee, KBS

WOD

Bar Work

3 Second Paused Front Squat - 5@50%, 4@55%, 3@60%, 2@65%, 1@70%x3
*Percentages based on 1 rep max Front Squat

____________________________________________________________

Body-Weight-Only 
20 min clock:
Bike 75/60 Cals
666 Single-unders
Run 800m
(do the above in any order)
AMRAP Burpees in time remaining

Metcon
AMRAP 20
30 Double-unders / 90 Single-unders
5 Burpees
AMRepsAP UnBroken Am. KBS, 55/35/25#
(Recover & repeat until time expires)
*Score = total KBS
___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Push-ups (men-strict)

Thursday, June 29, 2017

Row, OHS, T2B, Front Squat, DU's, Back Squat

WOD

Bar Work

A) Single Arm Snatch, 5-4-3-2-1
B) Clean Deadlift + Clean Pull + Clean, 5x3
____________________________________________________________

Body-Weight-Only 
For time / 20 cap
Lunge 200m (1 lap around the parking lot)
*Every 30 Lunges Run 200m & do 5 Burpees

Foundations 
For time / 15 cap
40-30-20-10
KBS 55/35/25
Hand Release Push-ups

Conditioning
For time /18 cap
Row 50/40 cal
30 OHS, 75/55/35
50 T2B
30 Front Squat, 95/65 | 75/55
50 Double-unders
30 Back Squat, 115/80 | 95/65

Competition 
3 Rounds
0:00 - 4:00 Tabata Bike
4:00 - 6:00 Hang Power Cleans, 135/95 | 115/80
6:00 - 7:00 T2B + C2B Combo
-rest 1 min
Round 2 - 8:00-15:00
-rest 1 min
Round 3 - 16:00-23:00

*Score = total calories and reps
___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 3:  Row 300m then AMRAP Burpees

Wednesday, June 28, 2017

OH Hold, Front Squats, Burpees

WOD

Bar Work

A) Back Squat - 10 RM
B) Behind the Neck Jerk, 1-1-1-1-1-1-1
____________________________________________________________

Body-Weight-Only
4 RFT / 20 cap
30 Tire Jumps
20 Sit-ups
10 cals Bike

Foundations 
AMRAP 15
10 WBS
15 Hollow Rocks
Run 200m

Conditioning
3 RFT / 18 cap
Accumulate 2 min Overhead Hold, 135/95 | 115/80
15 Front Squats, 135/95 | 115/80
*10 burpees each break

Competition 
For time / 15 cap
Row 90 cals
60 GHD Sit ups
30 Front Rack Lunges, 135/95 | 115/80
15 T2B
___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 3:  Row 300m then AMRAP Burpees


Tuesday, June 27, 2017

Row

WOD

Bar Work

A) Shoulder Press, 3-3-3-3-3
B) Hang Clean, 2-2-2-2-2
____________________________________________________________

Body-Weight-Only
5 Rounds / 3 minute clock
15 Burpees
AMRAP Single-unders
-rest 1 minute

Foundations 
For time / 20 cap
50 Sit-ups
40 Push-ups
30 Power Clean & Jerk 75/55/35
20 Inverted C2B Pull-ups
10 Front Squats 75/55/35
20 Inverted C2B Pull-ups
30 Power Snatch 75/55/35
40 Push-ups
50 Sit-ups

Conditioning
AMRAP 20
Row 200m
-rest 1 min

Competition 
AMRAP 20
1 Dead, 1.5x Body Weight
1 Bench Press, Body Weight
1 Squat Clean, 3/4 Body Weight
*Add 1 rep each round

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  300 Single-unders or 100 Double-unders + 15 Burpees

Monday, June 26, 2017

Deadlift, T2B, HSPU

WOD

Bar Work

A) Power Snatch + OHS - 2@60%, 2@65%, 2@70% x 3
B) Back Squat - 5@75%, 1@80%, 5@75%, 1@82.5%, 5@75%, 1@85%
____________________________________________________________

Body-Weight-Only
For time / 20 cap
Run 1600m
-rest 2 mins
Run 800m
-rest 1 mins
Run 400m

Foundations 
3 RFT / 20 cap
21 KBS, 55/35/25#
15 Cal Row
9 Burpees

Conditioning
21-15-9 For time / 15 cap
Deadlift, 225/155 | 205/135#
T2B
HSPU

Competition 
For time / No cap
50 GHDSU
40' HSW
30 Clean & Jerk 135/95 | 115/75
20 Pull-ups
10 Front Squats 135/95 | 115/75
20 Pull-ups
30 Snatch 135/95 | 115/75
40'HSW
50 GHDSU

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  21 Burpees, 15 Pull-ups, 9 WBS


Saturday, June 24, 2017

Jump Rope, Thrusters, WBS, Box Jump, Burpees, KBS, Clean, Front Squat, S2O, Bike Snatch, Push ups

WOD
______________________________________

Teams of 2-3 / 1 works


WOD #1 
AMRAP 9
30 Double or 90Single-unders

7 Thrusters 115/75/55

-rest 2 mins

WOD #2 
AMRAP 9
60 WBS, 20/14/10
50 Box Jumps/Step-ups 20"
40 Burpees
30 Kettlebell Swings 55/35 | 45/25#

-rest 2 mins


WOD #3 
AMRAP 9
5 Power Cleans
4 Front Squats
3 Shoulder to Overhead
*135/95/65  / *Switch each round

-rest 2 mins

WOD #4
AMRAP 9
10 cals Bike
10 Power Snatch 75/55/35
10 Push-ups





Friday, June 23, 2017

HPC, Push ups, Bike

WOD

Bar Work

A) Snatch 1-1-1
B) Clean & Jerk 1-1-1
______________________________________________

Body-Weight-Only
For time / 20 cap
50 Squat Jumps
40 Hollow Rocks
30 Burpees to 45# plate
40 Hollow Rocks
50 Squat Jumps

Foundations 
For time / 20 cap
200m Overhead Carry, 45/25/15
30 Back Squats, 115/80 | 95/65
200m Overehead Carry
30 Front Squats, 95/65 | 75/55
200m Overehead Carry
30 Overhead Squats 75/55/35

Conditioning
Partner / AMRAP 20 / 1 rests
10 Hang Power Cleans 135/95 | 115/80
10 Push-ups
10 Cals Bike

Competition - "Granite Games Online Qualifier Workout #5"
For time
60 cal Row
80 WBS, 20/14
100 Double-unders
40 cal Row
60 WBS
80 Double-unders
20 cal Row
40 WBS
60 Double-unders

or

"Granite Games Online Qualifier Workout #4"
AMRAP 10
6 Ring Muscle-ups
12 S2O, 155/105 | 115/80#
15 Burpee Box Jump Overs, 24/20"
___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  50 KBS, 70/55/35


Thursday, June 22, 2017

Single-unders, Power Snatch, Burpees

WOD

Bar Work

A) EMOM x 5 - 2 Clean Deadlift + Clean High Pull, find a heavy set
B) Overhead Squat,  5@55%, 4@65%, 3@75, 3@80%, 2@90%, 1@95%
______________________________________________

Body-Weight-Only
For time / 20 cap
Row 1500m
-then
5 Rounds of:
20 Lunges
15 Sit-ups
10 Burpees
-then
Row 1500m

Foundations / Conditioning
AMRAP 15
50 Single-unders
15 Power Snatch, 75/55/35#
9 Burpees

Competition - "Granit Games Online Qualifier Workout #4"
AMRAP 10
6 Ring Muscle-ups
12 S2O 115/80#
15 Burpee Box Jump Overs, 24/20"
___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  50 WBS

Wednesday, June 21, 2017

Air Squats, Row, Clean & Jerk, Burpees, Atimic Sit ups, Power Snatch

WOD

Bar Work

A) EMOM x 5 - 2 Snatch Deadlift + Snatch High Pull
B) Dumb Bell Shoulder Press - 3x10, heavy as possible
______________________________________________

Body-Weight-Only
For time / 20 cap
30/20 Cals Bike
60 Burpees
30 Inverted Pull-ups
60 Reverse Hypers
30/20 Cals Bike

Foundations 
For time / 15 cap
50 Air Squats
40 Cal Row
30 Power Clean & Jerk, 75/55/35
20 Burpees
10 Atomic Sit-ups, 45/25/15# plate
20 Burpees
30 Power Snatch, 75/55/35
40 Cal Row
50 Air Squats

Conditioning / Competition
Partner / AMRAP 20
10 Pull-ups
20 T2B
30 Power Snatch 135/95 | 115/75
40 GHD Sit ups
50 Double-unders

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 cals Bike

Tuesday, June 20, 2017

Sled Push, Power Cleans, T2B, WBS, Row

WOD

Bar Work

A) Clean High Pull + Power Clean, 3x2@65%
B) Front Squat - 3x3@70%
______________________________________________

Body-Weight-Only
For time / 20 cap
Row 1000m
100 Lunges
Run 800m
100 Sit-ups

Foundations 
5 RFT / 20 cap
21 cals Bike
15 Power Snatch, 75/55/35
9 Burpees

Conditioning 
Partner / AMRAP 20
20 Sled Push, 3/2/1
40 Power Clean 135/95 | 115/80
60 T2B
80 WBS
100 Cal Row

Competition
5 Rounds / 3 min clock
50 Double-unders
15 Power Cleans 135/95 | 115/80
AMRAP HSPU
-rest 1 min

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 Burpees

Monday, June 19, 2017

OHS, T2B, Row

WOD

Bar Work

A) Snatch High Pull + Power Snatch, 3x2@65%
B) Back Squat, 3x3@70%
______________________________________________

Body-Weight-Only
For time / 20 cap
Run 200m
20 Air Squats
10 Hand Release Push-ups

Foundations 
Partner WOD / AMRAP 15
1000 Single-unders
100 KBS, 55/35/25#
EMOM both do 3 Burpees

Conditioning 
For time / 15 cap
21-15-9
Overhead Squat, 95/65 | 75/55
T2B
Bike for calories

Competition
For time / 20 cap
50 UB WBS
100 Double-unders
10 Muscle-ups (any)
100m Farmers Carry, 70/55/35
50 HPC, 95/65 |  75/55
100/75 Strict Push-ups


___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  21 Hang Power Cleans 135/95 | 115/75, 15 Burpees, 9 Pull-ups



Saturday, June 17, 2017

Deadlifts, HPC, S2O, Squats, Push Press Lunges, Push ups, OHS, Hollow Rocks, Thrusters, Run, KBS, Pull ups, Bike, Burpees, WBS

WOD

Teams of 2 or 3 / 

WOD 1 - AMRAP 9 / 1 works, switch each round
12 Deadlifts
9 Hang Power Cleans
6 S2O
*135/95 | 115/80

-rest 2 min

WOD 2 - Tabata / 2 Rounds / Alt each exercise and each round
A - Air Squats
B - Push Press
A - Lunges
B - Power Snatch
A - HR Push ups
B - Overhead Squats
A - Hollow Rocks
B - Thrusters
*75/55/35

-rest 2 min

WOD 3 - AMRAP 9 / 1 works, tag in & out as needed
Run 200m
21 KBS 55/35/25
12 Pull-ups

-rest 2 min

WOD 4 - AMRAP 9 / One works
10 Calories Bike
9 Burpees (30 reps)
10 WBS



Friday, June 16, 2017

Deads, Burpees, HPC, Front Squats, Push Press, Power Snatch

WOD

Bar Work

A) Snatch, 2@60, 70 & 75, 1@80, 1@85, 1@90x2
B) Clean & Jerk, 2+1@60, 70 & 75, 1@80, 1@85, 1@90x2
______________________________________________

Body-Weight-Only
Partner / AMRAP 30 / 1 works
50 Single-unders
10 cals Bike
5 Burpees

Foundations / Conditioning / Competition
AMRAP 20
50 Deads, 115/80 | 95/65
9 Burpees
40 Hang Power Cleans, 115/80 | 95/65
9 Burpees
30 Front Squats, 115/80 | 95/65
9 Burpees
20 Push Press, 115/80 | 95/65
9 Burpees
10 Power Snatch, 115/80 | 95/65

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  Row 21 cals, 15 WBS, 9 Pull-ups


Thursday, June 15, 2017

WBS, Power Snatch

WOD

Bar Work

A) Deadlift, 1x5
B) Dumb Bell Snatch, 5-5-5
_____________________________________

Body-Weight-Only
For time / 20 cap
Run 800m
-then
10 Rounds of:
10 Air Squats
5 Hand Release Push-ups
-then
Run 800m

Foundations / Conditioning
For time / 20 cap
150 WBS 14/10/6#
-rest 3 mins
75 Power Snatch, 75/55/35#

Competition - 2017 Granite Games Qualifier - WOD #2
AMRAP 6
6 Deadlifts, 225/155 | 45+, 205/135 | 55+, 185/125
6 Bar Facing Burpees

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  150 Double-unders or 300 Single-unders


Wednesday, June 14, 2017

Power Cleans, Burpees

WOD

Bar Work

A) Clean - 5@60%, 4@70%, 3@75%, 2@80%, 1@85%x3
B) Shoulder Press, 10-10-10
_____________________________________

Body-Weight-Only
For time / 20 cap
30 Burpees
Run 400m
100 Sit ups
Run 400m
30 Burpees

Foundations  
5 RFT / Partner WOD / Both Work
Run 400m
42 KBS, 55/35/25#
24 Push-ups

Conditioning  
AMRAP / 5 Rounds / 3 min clock
21 Power Cleans 115/80 | 95/65
AMRAP Bar Facing Burpees
-rest 1 minute

Competition
AMRAP 15
50/40 Cals Bike
50 Single Under + Double-under
50 Power Cleans 135/95 | 115/80
50' HSW
AMRAP Bar Muscle-ups

__________________________

*Kicker
Rest one min
-then
For time:  Row 50 calories

Tuesday, June 13, 2017

Double-unders, Deads, HPC, Front Squats, Push Press, Power Snatch, OHS, Wall Climbs

WOD

Turkish Get-up + Overhead Squat, 1-1-1-1-1
_____________________________________

Body-Weight-Only
Partner WOD / 30 minute clock
Row as far as possible
EMOM 5 Burpees

Foundations  
For time / 30 cap
Bike 50/40 cals
500 Single-unders
Run 400m
30 Burpees
Run 400m
500 Single-unders
Bike 50/40 cals

Conditioning  
For time / 30 cap
50 Double-under 
40 Deadlift + Hang Power Clean
50 Double-unders
30 Front Squat + Push Press
50 Double-unders
20 Power Snatch + Overhead Squat
50 Double-unders
10 Wall Climbs
* 95/65 | 75/55#

Competition
40 minute clock:
A) Run 1 mile for time
-rest as needed
B) 30 Snatches for time, 185/115 | 155/75
-rest as needed
C) Max UB Strict HSPU | Masters:  Kipping HSPU
-rest as needed
D) 6 RFT:  13 Thrusters 95/65 | 75/55, 14 Pull-ups
*Post score for D to WODIFY

________________

*Kicker
Rest one min
-then
3 minute clock:  21 Power Cleans (135/95 | 115/75), AMRAP Box Jump Overs 20"

Monday, June 12, 2017

Double-unders, WBS, T2B

WOD

Bar Work

A) Snatch - 1@60%, 1@70%, 1@75%, 1@80%, 1@85%
B) Front Squat - 2@60%, 2@70%, 2@75%, 2@80%, 1@85%x3

______________________________________________________________________

Body-Weight-Only
For time / 15 cap
50 Squats
50 Hand Release Push-ups
50 Sit ups
50 Inverted C2B
50 Reverse Hypers

Foundations  
For time / 15 cap
30 Burpees
30 Power Cleans, 75/55/35
20 Burpees
30 Power Snatch, 75/55/35
10 Burpees
30 Thruster, 75/55/35

Conditioning  
AMRAP 15
21 Double-unders
15 WBS
9 T2B

Competition
AMRAP 12
10 Hang Squat Cleans
10 Alt. Front Rack Reverse Lunges in place, 135/95 | 105/75
20 C2B
________________

*Kicker
Rest one min
-then
3 minute clock:  20 cals bike then AMRAP burpees


Saturday, June 10, 2017

Row, Power Cleans, SIngle unders, Bike, S2O, Burpees, Snatch, Pull ups, Thrusters

WOD

Teams of 2 or 3 / 1 Works

WOD #1 - AMRAP 7
Row 1000m
-then AMRAP Power Cleans 135/95/65

-rest 1 min

WOD #2 - AMRAP 7
500 Single-unders
-then AMRAP Front Squats 135/95/65

-rest 1 min

WOD #3 - AMRAP 7
70 Cals Bike
-then AMRAP Shoulder to Overhead, 135/95/65

-rest 1 min

WOD #4 - AMRAP 7
100 Burpees
-then AMRAP Power Snatch, 135/95/65

-rest 1 min

WOD #5 - AMRAP 7
100 Pull-ups
-then AMRAP Thrusters, 135/95/65

*Score = total Power Cleans, Front Squats, S2O, Power Snatch, Thrusters

Friday, June 9, 2017

Run, Hang Squat Cleans, HSPU

WOD

Bar Work

A) Clean & Jerk 1-1-1
B) Snatch 1-1-1

______________________________________________________________________

Body-Weight-Only
For time / 15 cap
Run 1600m

Foundations  
For time / 15 cap
20 cals Bike
30 Clean & Jerks, 95/65 | 75/55
40 Burpees
50 WBS, 14/10/6#

Conditioning  /  Competition
For time / 15 cap
Run 800m
50 Hang Squat Cleans, 115/80 | 95/65
30 HSPU

________________

*Kicker
Rest one min
-then
For time:  Row 500m




Thursday, June 8, 2017

Row, DU's, WBS, T2B

WOD

Bar Work

A) Back Squat 3-2-1
B) Push Press + Push Jerk + Split Jerk, 1-1-1

______________________________________________________________________

Body-Weight-Only
Partner / AMRAP 20
100 Single-unders
75 Air Squats
50 Inverted C2B Pull-ups
25 Burpees
*one works while one planks

Foundations  
Partner WOD / 1 works / AMRAP 20
Run 200m
15 KBS, 55/35/25
9 Burpees

Conditioning
AMRAP/ 17 cap
Row 100 cals
80 Double-unders
60 WBS
AMRAP T2B

Competition
AMRAP 15
5/3 UB Muscle-ups (any)
15/10 Cals Bike
30 UB WBS

________________

*Kicker
Rest one min
-then
Bike 1 min for max calories

Wednesday, June 7, 2017

Thrusters, T2B, Burpees

WOD

Bar Work

A) Clean Deadlift, 3x5 @ 100% of 1 RM Clean (use clean grip & clean set-up)
B) Snatch High-pull + Hang Snatch High-pull + Snatch + Overhead Squat, 1-1-1-1-1-1

______________________________________________________________________

Body-Weight-Only
For time / 20 cap
Run 800m
50 Burpees
Run 800m

Foundations  
AMRAP
3 mins - Single-unders
-rest 1 min
3 mins - Power Cleans 95/65 | 75/55
-rest 1 min
3 mins - WBS
-rest 1 min
3 mins - Row Calories

Conditioning
Partner WOD / 1 works / AMRAP 18
5 Thrusters, 95/65/45
7 T2B
9 Burpees

Competition
For time / 10 cap
50 cal Row
25 Box Jump Overs, 30/24/20
15 Overhead Squats, 185/125 | 155/95

*Kicker
Rest one min
-then
AMRAP 3 - Hang Power Cleans, 135/95/65


Tuesday, June 6, 2017

Burpees, Deads, HPC, Push Jerks

WOD

Bar Work

Power Clean + 3 Front Squats + Jerk, find a heavy set

___________________________________________________________________

Body-Weight-Only
For time / 20 cap
100 Lunges
Run 400m
100 Push-ups
Row 500m
100 Sit ups

Foundations / Conditioning
For time / 20 cap
15 Burpees
-then
10 RFT
8 Deads, 95/65 | 75/55
6 Hang Power Cleans, 95/65 | 75/55
4 Push Jerks, 95/65 | 75/55
-then
15 Burpees


Competition
For time / 10 cap
50 T2B
10 Bear Complex, 185/135/95
50 GHD Sit ups


*Kicker
Rest one min
-then
2 mins - AMRAP WBS

Monday, June 5, 2017

Deadlifts, GHDSU, Burpees

WOD

Bar Work

A) Push Press, 5-5-5-5-5

-Accessory Work
B) Face Pulls w/ a band, 3-5 sets of 8-12

___________________________________________________________________

Body-Weight-Only
For time / 20 cap
8 RFT
Run 200m
10 Push-ups

Foundations 
10-9-8-7-6-5-4-3-2-1 for time:
KBS, 35/25#
Box Jumps or Step ups, 20"

Conditioning
For time / 15 cap
21-15-9
Deadlifts, 225/155 | 205/135
GHD Sit ups
Burpees

Competition
AMRAP
3 mins - Double-unders
-rest 1 min
3 mins - Power Cleans 155/105 | 135/95
-rest 1 min
3 mins - WBS, (2nd bolt)
-rest 1 min
3 mins - Cals Bike

*Kicker
Rest one min
-then
2 mins - AMRAP Burpees

Saturday, June 3, 2017

Deck of Cards: Deads, Burpees, HPC, T2B, Front Squats, HPS

WOD

Teams of 2 or 3 / AMRAP 30

"Deck of Cards"

Numbered cards - Reps are equal to the value of the card flipped
Face Cards - 10 reps
Aces - 11 reps
Jokers - 15 reps
Remove 2's & 3's
Both exercises must be completed for every black card flipped.
_____________________________________________________

Spades:  Deadlifts & Burpees
Clubs:  Hang Power Cleans & T2B
Hearts:  Front Squats
Diamonds:  Hang Power Snatch

*115/80  |  95/65





Friday, June 2, 2017

Bike, Box Jump, WBS, Power Snatch

WOD

Barbell

Power Clean + Front Squat + Split Jerk + Behind the Neck Push Press, 1-1-1-1-1

___________________________________________________________________

Body-Weight-Only
For time / 20 cap
1000 Single-unders
* 5 Air Squats each break

Foundations 
Partner / 20 cap / 1 works
100 Front Squats, 75/55/35
100 Cal Row
100 Hand Release Push-ups

Conditioning
For time / 15 cap
20 cals Bike
30 Box Jumps, 20"
40 WBS
50 Power Snatch, 95/65 | 75/55

Competition
3 RFT / 20 cap
KB Farmers Carry around building, 70/55/35
30 GHD Sit ups
10 Tire Flips
5 Muscle-ups (ring or bar)


*Kicker
Rest one min
-then
1 min - Max Calories Bike


























































































Thursday, June 1, 2017

Run, Burpees, Power Cleans

WOD

Barbell

A) Back Squat 3-3-3-2-2-1, work to a heavy set

-Optional Accessory Work
B) Double or Triple Under Work - 5x5-10 attempts
___________________________________________________________________

Body-Weight-Only
For time / 20 cap
40-30-20-10
Row for calories
Burpees

Metcon:  Foundations / Conditioning / Competition
2 RFT / 20 cap
Run 400m
45 Burpees
30 Power Cleans 115/80 | 95/65


*Kicker
Rest one min
-then
For time:  50 KBS, 70/55/35