Warm up3 rounds

4 minutes of running, rowing or skiing 

2 min of mobility

A) power clean+hang squat clean+jerk every 2:00 for 10 minutes

B) 5×3 min AMRAP w 2 min rest

30/24 cal row 

Max thrusters 95/65

C) 10 min clock
1 max effort set of unbroken pullups

Move right to the bike at finish.

2 miles+ max sets of 5 unbroken pullups with remainder of time.


E) class metcon this should be done with a large break in between it and other work.

Monday, December 7th, 2015 at 7:25 am / Competitive