WOD:

# aloha burpees

5rds for time  (25 min Cap)

10 Burpees

300m Run

10 Burpees

30 Double unders (60 Singles)

CASHOUT:

1-3 Rds

:40 sec Plank

20 Grasshoppers

15 Hollow Rocks

10 Supermans

COMPETITORS:

1. Strength
Build to a heavy OHS single

2. Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Barbell Conditioning
3 rounds of:
AMRAP 2:
1 Power Snatch, 205/145
2 OHS, 205/145
3 Power Cleans, 205/145
4 Front Squats, 205/145
5 Bar Facing Burpees
1 minute rest between rounds

4. Conditioning
30 Strict HSPU
21 D-Ball Shoulders, 100/80
20 Kipping Deficit HSPU, 7/4″
15 D-Ball Shoulders, 100/80
10 Strict Deficit HSPU, 7/4″
9 D-Ball Shoulders, 100/80

5. Conditioning
5 RFT:
21 Cal Row
15 Cal Bike
9 Cal Ski erg