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Warm-up

R3: 800 M Run (No Measure)

Weightlifting

Hang Clean (4-4-4-4-4)

60%/4

65%/4

(70%/4)3

Clean Pull (5-5-5-5-5)

*From Hang

70%/5

75%/5

(80%/5)3

WOD

Metcon (AMRAP – Rounds and Reps)

C1(RX+):

AMRAP 13:

55 Calorie Row

55 Thrusters (95/65)

55 Pull-ups

55 HSPU

C2(RX):

AMRAP 13:

55 Calorie Row

55 Thrusters (75/55)

55 Pull-ups

55 HSPU

C3:

AMRAP 13:

55 Calorie Row

55 Thrusters (65/45)

55 Pull-ups

55 HSPU (mats okay)/ Box Pike

C4:

AMRAP 13:

10 Calorie Row

10 Thrusters (35/15)

10 Pull-ups

10 Push-ups