Warm up: 800 m chill run+2k chill row+40 chill burpees(chill steady pace and quick transitions)


A) 5×3 min AMRAPs(w/3 min rest between)

15 strict hspu*

10 hang squat cleans 185/125

Max calories on the rower 

*if your strict hspu are less than 5; scale by using a abmat. Do hspu in 2-3 quick sets or less.

B) class if you want

C) 4 rounds

Run 400 m

20 kb swings 70/53

20 box jumps 24/20

Tuesday, January 31st, 2017 at 6:00 am / Competitive