400m Run
30' HS Walk
30' Duck Walk
20 Overhead Squats
GET POWERFUL (12 Min)
Overhead Squat 12:00 to find 2RM
GET FIT (12 Min)
AMRAP 12
250/200m Row
10 Lateral Burpees Over Rower (or Bar)
5 Overhead Squats @70% of 2RM
COMPETITORS EXTRA
AMRAP 8
30 Box Jumps 24/20"
20 Shoulder to OH 185/125
10 Rope Climbs
ATHLETES NOTE:
The intensity of the workout will be controlled by your pace on the Row and Burpees. Turn up or dial back the tempo if the OHS start to get sketchy.