2 ROUNDS (7:00 CAP)
200m Jog
3 Hang Muscle Cleans
4 Push Press to Behind the Neck Push Press (Up & Overs)
6 Alt. Reverse Lunges (Empty Barbell Optional)
4/4 Single Arm Ring Rows

20-15-12-10-10*
Wide Grip Bent Over Rows
10-10-10-10-10
Supinated Ring Rows

*Start light and build to a heavy set of 10 for today.

(Score is Weight)

AMRAP x 20 MINUTES
200m Run*
16 Back Rack Lunges (95/65)|(65/45)
12 Feet Elevated Ring Rows

*Run increases by 100m every round, 200-300-400 etc…

(Score is Rounds + Reps)

KG BB: (45/30)|(30/20)

IN TEAMS OF 2...

AMRAP x 20 MINUTES*
100m Run
10 Back Rack Lunges (95/65)|(65/45)
8 Feet Elevated Ring Rows

*P1 works through an entire round. P2 Hold a Push-Up Plank Hold.

(Score is Rounds + Reps)

KG BB: (45/30)|(30/20)