Warm-up

9 EMOM

20 Shoulder Taps
40 Unbroken DU
15 Seated Leg Lifts

Strength

Deadlift (Find 3 RM)

you have 15 min to find your 3 RM Deadlift

Metcon 

(AMRAP - Rounds and Reps)

Running Clock

@ 0:00
8 AMRAP
8 thrusters 135#/95#
4 MU
8 burped box overs 24#/20#
8 C2B

@ 8:00
Rest 2 Min

@ 10:00
Find 1 RM Snatch & C&J

Before 18:00
Start a 500m row for time
*You must start your row before the 18:00 minute mark.  If you fail to do so you will have 100 burpee penalty + you must still do the row after.

Snatch (1 RM)

Clean and Jerk (1 RM)

500m Row (Time)

Max Effort 500m Row

Accessory Work

3 Rounds

2 Minute Banded March
Rest as needed
30 Banded Good Mornings
rest as needed

Metcon

(10 Rounds for time)

10 rounds
250m row
0:30 sec rest

Guys pace - 1:40 - 1:50
Girls pace - 1:55 - 2:05
*Stay consistent.  If you start at 1:40 or 1:55 and drop to the bottom you've failed at this exercise.

The idea is to keep the same pace through the 10 rounds but not going easy.

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