Warm Up30 minute clock
20 minute row
:30 sprint every 4 minutes
Not at the start
15 min emom
5 unbroken pullups/ctb
10 unbroken pushups/5 unbroken ring dips
Mobilize for 20 minutes
A) Fithy 50* 30:00 cap
*1 power snatch+1 squat clean and split jerk 185/125 EMOM(sub TTB for K2E)
B) Run 400m+15 hspu+10 shoulder to ovhd 155/105×3
C)Run 400m+25 ghdsu+30′ HS walkx3