WARM UP
1) Mobility
2) Barbell Warm up
3) Accessory:  EMOM x 5 – Bent Over Row, 3-3-3-3-3

BARBELL
Back Squat 1-1-1

BODY-WEIGHT ONLY
RX / For time / 12 cap
300 Single-unders
10 Cal Row
200 Single-unders
20 Cal Row
100 Single-unders
30 Cal Row
_______________
RX+ / For time / 12 cap
150 Double-unders
10 Cals Bike
100 Double-unders
20 Cals Bike
50 Double-unders
30 Cals Bike
WOD / Partner / 6-Minute Running Clock / Alternate doing complete rounds

6 Rounds Total (not 6 rounds per athlete)
10 Shoulders-To-Overhead (S2OH) 105/75/45
10 Hanging Knees to chest/knee raises
-then
AMRAP Front Squats, 105/75/45

-rest 2 mins, then repeat…

6 Rounds Total (not 6 rounds per athlete)
10 Shoulders-To-Overhead (S2OH) 105/75/45
10 Hanging Knees to chest/knee raises
-then
AMRAP Front Squats, 105/75/45

*Score = total Front Squats from both rounds

 

KICKER
Row 500m, 1 burpee penalty for each second over 1:45 / 2:00
*score = time to complete Row and any penalty burpees