5:00 RUNNING CLOCK (complete as much as you can!)...
1 Set
100m Jog
10 Clean Deadlifts
10 Samson Lunges

1 Set
100m Jog
5 Hang Muscle Cleans + 5 Bent Over Rows
5 Slow Back Squats

1 Set
100m Jog
5 Hang Power Clean + 5 Push Press From Back Rack
10 Fast Back Squats

5 ROUNDS FOR TIME
12 Back Squats (155/105)|(115/75)*
500/400m Row
400m Run

*Bar can come from ground or rack

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

IN TEAMS OF 2...

AMRAP x 25 MINUTES*
20 Back Squats (Team Choice)
500/400m Row
400m Run

*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.

(Score is Rounds + Reps)

FOR RECOVERY
1:00 EZ Bike or Row
200m Walk
5:00 Foam Rolling Legs

(No Measure)