2 Rounds of:
100m Run
15 DBL DB RDLs
10 DBL DB Front Squats
5 Strict Pull Ups
GET FIT (14 Min)
For Time
250m Row
8 Bar Muscle Ups or 12 C2B Pull-ups
250m Row
16 Strict HSPU or strict press
250m Row
16 Strict HSPU or strict press
250m Row
8 Bar Muscle Ups or strict press
250m Row
14 Min Cap
GET POWERFUL (12 Min)
Push Press
EMOM 12
2 Heavy Reps
Build across EMOM
COMPETITORS EXTRA
Good Morning 3x20 @ 95/65
ATHLETES NOTE:
The Row pace is important. Too slow and you likely won't finish, too fast and your heart rate gets out of control for the other movements. Find that pace that allows you to get off the Rower and get right to work.