1. Primer
2 Rounds
15 Calorie Row
15 Burpees
15 Wallballs
2. Strength
Front Squat
40 Reps For Time @ 60%
Rack/Unrack Anytime
3. Met-Con
10 Rounds:
2 Rope Climbs or 6PU or 8 Ring Row
2 Squat Clean Thrusters 205/145lbs 135/95
——–Optional——–
4. Interval
AMRAP 6 Minutes
Run 800m
30 Overhead Squats 135/95lbs
Max Toes to Bar in remaining time
Rest 3:00
AMRAP 6 Minutes
6 Bar Muscle Ups
9 Dummbbell Power Cleans 50/35s
12 Reverse Lunges with Dumbbell in Front Rack
5. Bitch Work
5 Rounds:
Run 400m
15 Bar Facing Burpees
Rest :60
6. Accessory
NOT For Time
Set up a Handstand Walk course similar to Invitational Event. Move through the course/parts of the course several times. Spend the most time in areas that give you trouble.
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