Warm up: athlete choice
A. Ideally bar is taken from the floor and reps performed unbroken… even if that means resting a bit or rowing slower.
1000 m row
21 back squats 245/165
1000 m row
15 front squats 245/165
1000 m row
9 ovhd squats 245/165
1000m row
B. Class-T3
Bonus work:
10 min AMRAP
2 legless/1 legless+1 rope climb
50’ hsw(25’+25’)