500m/400m Row
20 OHS 45/35
15 Strict Pull Ups
Strength: 13-28
Overhead Squat
10:00 to establish a 1RM
rest 2:00
AMRAP 3:00
Reps @75% 1RM
Use a Rack or Snatch the weight
MetCon: 37-48
For Time(11:00 Cap):
27-21-15-9
Row for Calories
DB Thruster 50/35s
Extra: 50-60
Not For Time:
Reps @75% 1RM
Use a Rack or Snatch the weight
MetCon: 37-48
For Time(11:00 Cap):
27-21-15-9
Row for Calories
DB Thruster 50/35s
Extra: 50-60
Not For Time:
15-12-9-6-3
KB Goatbaggers
WT Sit-Ups
KB Goatbaggers
WT Sit-Ups
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