10k Row (Time)
Max Effort 10k Row
Metcon (Weight)
Extra Work
Clean
Build to a Heavy Complex of:
x1 Power Clean + High Hang Squat clean + Low hang clean (Below Knee w/2 Sec hold)
Overhead Squat (5-5-5-5-5+)
Metcon (Time)
Dubs x50
Bike 30 cal
Dub x50
Thrusters 30
Dub x50
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Reps)
4 Rounds
60 seconds bike
30 seconds power cleans
3 minute rest