For Time Row 500 meters 30 bench presses, 1/2 body-weight Row 1000 meters 20 bench press, 1/2 body-weight Row 1500 .....
Power Cleans -then- 3 rounds for time of: Run 600 meters Rest 2 minutes
17.5 10 rounds for time of: 9 thrusters, (95 lb / 65 lb) 35 double-unders
3 Rounds of 15 box dips 30 abmat sit-ups Run 400 meters
Fitness 5 rounds of: Inchworm Walk-Ups or Elevated Inchworm Walk-Ups, 10 reps 20 one-legged squats to a box, alternating
5 rounds of: 3 minutes of rowing 3 minutes of rest Score is total distance rowed.
Overhead squat 3-3-3-3-3 reps Working from the rack. -Then_ Deadlift 5-5-3-3-3-1-1-1-1 reps
7 Min AMRAP 135-lb./95-lb.* power cleans, 10 reps 20 push-ups
12 Min AMRAP of 10 rope lock-offs 75-lb./55-lb.* push presses, 12 reps 50 single-unders
Front Squats -then- For Time 200m Run Final Warm-Up Rest 1 minute Run 1 mile
SDHP -then- 10 Min AMRAP 10 Kettlebell Strict Press (manageable weight) 15-calorie row 30 single-legged squats to a box, alternating
17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds .....
