AM : EMOM x 40
Min 1: :45 Sandbag Run (runner) 80/60
Min 2: 15 ghd sit-ups
Min 3: 5 burpee box jumps 40/32” + 5 weighted rings dips + freestanding HS til :45-:50 on clock
Min 4: 20 heavy double unders + 3 deadlifts 315/223 + 5-7 Heavy DB Bench Press
Afternoon
A. Clean & Jerk Wave 3.2.1.3.2.1.3.2.1
as singles, NO TnG
B. Teams of 2
30 Alt Rds of ,
5 DB thrusters 70/50’s
3 Pbar HSPU or deep deficit
1 Power clean 245/163
Into,
3k Row (Alt every 250m)