Warm-Up: 0:00-8:00
3:00 Bike
30 Cossack Squats
10-20 Strict Pull Ups
Strength: 20:00-40:00
E4MOM:
Front Squat
15-12-9-6-3
As heavy as possible without fail
MetCon: 52:00-78:00
4 sets
15-12-9-6-3
As heavy as possible without fail
MetCon: 52:00-78:00
4 sets
1000m Row
Rest 2:00
Match exact efforts
:60 Plank during "rest" if you are :03 +/-
Extra: 85:00-90:00
AMRAP 5:00
400m Run
Max Rep Rope Climbs in the remaining time
Rest 2:00
Match exact efforts
:60 Plank during "rest" if you are :03 +/-
Extra: 85:00-90:00
AMRAP 5:00
400m Run
Max Rep Rope Climbs in the remaining time
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