• Warm-Up
  • 9 min EMOM
  • 1. 200m Row
  • 2. 20 Barbell Up Downs
  • 3. 20 Mountain Climbers

  • Strength
  • Front Squat 7×2 all sets above 75%
  • 0:00/2:00/4:00/6:00/8:00/10:00/12:00

  • Metcon
  • 13 min AMRAP
  • 1500/1350m Row

  • In Remaining time…

  • AMRAP
  • 5 Power Cleans 115/80
  • 5 STO 115/80
  • 5 Back Squats 115/80