A. Power Clean – emom x 10 x 1 rep @80% (ish)
B. Barbell row – 4×6 HEAVY
C. Running clock
AMRAP 13
4 strict pull-ups
6 burpees
8 t2b
10 air squats
Rest 1 min
10 min bike :30 hard :30 off bike with 30′ walking lunge during – score max calories. Stop handles
Assistance Work:
A. Yoke Walk – 30′ x 2; rest 10 count between. To max weight
B. 3 legless rope climbs + 20 stone to shoulder afap + 3 legless Rope climb ; rest recover x 2 rds
C. Gymnastics Skill session Athlete specific
D. 30 min flush row
Running progression:
A. 1 mile run @70-80%. 2 min of dynamic movement – 1 mile run @90%
Directly onto 10 min light row recovery