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STRENGTH

1: Squat Clean (10 min est 1 RM)

Rest 4 min

WOD

AMRAPS PC PU T2B DU Row (3 Rounds for reps)

6 AMRAP

15 Power Cleans

20 Pushups

No Rest

4 AMRAP

10 Toes to Bar

50 Double Unders

No Rest

2 AMRAP

Max Cal Row

* Score is each AMRAP for reps

2:1 Jump Ropes

RX- 95/65

RX+- 115/75

M1-65/55, PU on knees, Hanging KR, 1:1

M2- 55/45, PU on knees, Sit Ups, 1:1

OPTIONAL ENDURANCE

OE: OPT ENDURANCE- 4x1000m Row 2x 500m Row (6 Rounds for time)

Row 4x1000m

Rest 1 min between

Row 2×500

Rest 30 seconds between

Score is each time individual row

OE: Opt Endurance- Bike and Burpee (Time)

Bike and burpee

21-15-9

Assault bike

Burpees

Rest 3 min

9-15-21

Assault bike

Burpees

* Score is total time including rest