warm up: row 2500 m
A.
2 rounds
(goal is to MATCH first and second round scores)
10 min AMRAP
40’ oh carry 53’s/35’s
10 Russian swings 53’s/35’s
10 deadlifts 53’s/35’s
Rest 4 min
10 min AMRAP
40’ hsw
20 v ups
20/15 cal bike
Rest 4 min
B. 8 min clock(do this after part A)*
Power clean + 5 front squats 185/125
power clean + 4 front squats 205/135
power clean + 3 front squats 225/155
power clean + 2 front squats 245/165
power clean + 1 front squat 275/185
Max Ring MU with remaining time
*scaled athletes 135/95, 155/105, 165/115, 185/125, 205/135
C. Chill run for 15 minutes