500 m row or 400 m run
250 m row
15 goblet squats, heavy bell
15 SDHP, heavy bell
15 straight leg deadlifts, each leg, heavy bell
12 min alternating EMOM
1) 30sec Power Cleans at 135/95, RX+155/105
2) 30sec Deadlifts at 185/125, RX+225/155
3) 30sec Bench Press at 115/75, RX+135/95
Score is total reps for the 4 rounds. Classes with more than 8 athletes will split between PC's and DL. Classes with more than 16 athletes will split up between all three positions.
5-5-3-3-3 starting at 75% working up to a max triple for the day.
100 DU's, one rope climb every time you break.