500m Row or 400m Run
15 KB Taters (KB swing into a goblet squat)
15 Strict Pull Ups or Ring Rows
15 KB RDLs
GET STRONG (10 Min)
Deadlift
Every 2:30 for 10:00 (4-sets) Complete 10 reps Build across sets
GET FIT (15 Min)
3 Rounds
200m Run or Row
18 Shoulder to OH 95/65
12 Lateral Bar Burpees
6 Bar Muscle Ups (or 6 pullups + 6 dips)
15 Min Cap
COMPETITORS EXTRA
3 Rounds
200m Run or Row
100' DB Front Rack Walking Lunge Steps 50/35s
11 Min Cap
ATHLETES NOTE:
This will be a challenging time cap for some, especially the slower runners. Shoulder-2-OH and BMU should be two sets or less. Don't be afraid to knock the BMU reps back to allow yourself to keep moving.