400m Run or Row
50' Duck Walk
50' Butt Kicks
50' High Knees
50' Inch Worms
20 Empty Bar OHS
GET POWERFUL (15 Min)
1 Squat Snatch + 1 OHS
In 15:00 Find a Heavy Triple (Drop and Reset)
GET FIT (12 Min)
AMRAP 12
800m Run or Row (buy in)
Then
20 Pull Ups
20 DBL DB Box Step Overs 50/35 24/20"
COMPETITORS EXTRA
Push Press
In 5:00 complete 3x3
In 5:00 complete 3x2
In 5:00 complete 3x1
ATHLETES NOTE:
Don't waste too much time on the run but also don't let it blow your redline. Break the pull-ups into sets that can keep you moving. The BSO will be the real challenge. Just. keep. moving.