500 m row or 400 m run
9 min alternating EMOM
10 Wall balls 20/14, 10 Knee raises on PU rig, 150 m run
Class divides into 3 groups, each starting at different stations. Class will rotate through each station 3 times.
Take 10 min to do:
Power cleans, 5x3 working up to your workout weight. Warmup pullups between sets.
16 min Amrap
15 Wall Balls (20/14)
5 Power Cleans 135/95, RX+ 155/105, RX++ 185/125
Warm up to 75% then start @80%. Add weight if you can but stay with triples.
Every time you break alternate doing15 GHD sit ups and GHD back extentions