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
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
