500 m row or 400 m run
3 rounds with an empty bar
10 bent over rows
10 front squats
10 alternating presses
On your time do 5 sets of 3 front squats working up to your heaviest weight.
Three 5 min. AMRAPS, 5 min rest between each.
50 Double Under Buy-In, done before each AMRAP.
1: 12 Front Squats (95/65), 150 m run
2: 9 Front Squats (115/80), 150 m run
3: 6 Front Squats (135/95), 150 m run
Score is total rounds plus additional reps. Start all AMRAPS with 50 DU's. Run counts for 5 reps. If you get out of the door before the 5 min expires and complete the run, it will count.
10 min EMOM
1 PC starting at 75%, work up to a heave single
2 five min AMRAPS 5 min rest between.
Ring MU's. If you can't do ring do bar, if you can't do bar do CTB.