Warm up: row 1500 m + 5x:20/:40
Mobilize
A) notate times on all three minute intervals.
0-3 min complete
20/15 cal Assault
10 squat cleans 205/135
2 min rest
5-8 min
Assault 20/15
8 squat cleans 225/155
Rest 2
10-13 min
Assault 20/15
6 squat cleans 245/165
Rest 2 min
15-18 min
Assault 20/15
4 squat cleans at 275/185
Rest 2 min
A.1) 20-23 minutes
Assault 20/15
Max squat cleans 300/200
B) Partner 12k row
Switch every 3 minutes
C) 7 min AMRAP
1 Legless
2 rope climbs
10 ghd sit-ups
D)
3 x for quality
15 Right leg pistols
10 strict pull-ups
15 left leg pistols
10 chin-ups