400m Run
Then 2 Rounds of:
20 S-Leg RDLs (10/side)
10 Bird Dog Crunches
10 Scorpions
GET POWERFUL (10 Min)
Power Clean
Every :30 for 5:00
3 TNG Reps
EMOM 5
1 Rep
GET FIT (12 Min)
Every 3:00 for 12:00
5 Bar Muscle Ups (or 5 Pull-ups + 5 Dips)
10 Burpee Box Jump Over 24/20"
Max Calorie Row (or Bike)
COMPETITORS EXTRA
Sandbag Carry
3 Rounds of:
100m Sandbag Sprint 150/100
Rest 3:00
ATHLETES NOTE:
Ideally you should have around 1:00+ to Row each round. If you find yourself falling too far behind don't be afraid to scale back the Burpees.