400m Run (500m Row)
2min Rest
400m Run (500m Row)
2min Rest
200m Run (250m Row)
1min Rest
200m Run (250m Row)
1min Rest
100m Run (120m Row)
:40 Rest
100m Run (120m Row)
*20min Cap
6min AMRAP
8 Strict Pull-Ups
10 Burpees
Mobility Finisher
Every 3 minutes, for 15 minutes (6 sets): 3-Position Clean (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) *Stay at the same weigh
20min AMRAP 400m Run (500m Row) 10 Deadlifts (225/155) 15 Push Ups 20 Goblet Squats (70/53) 10-15min Mobility Finisher
3rds NFT 8-10 Strict Chest to Bar Pull-Ups :30-:40sec Hollow Hold 14min Partner AMRAP 500m Row 18 Pull-Ups (While one person is working other person is in a Deadhang) 14 Hang Power Snatches (95/65) *S
