Warm up:
10 min of shuttle runs
Every 2 minutes 1 legless rc
Mobilize
A)
For time
Row;
400 m
1 min rest
800 m
1 min rest
1600 m
1 min rest
3200 m
1 min rest
1600 m
1 min rest
800 m
1 min rest
400 m
B) pick your worst lift; snatch, clean or jerk
7 min EMOM
2 lifts
8 min EMOM
Even 2 lifts
Odd 7 strict chest to bar
7 min EMOM
7 strict chest to bar