wod

12 min amrap

10 calorie row
3 thrusters 56/84
12 calorie row
3 thrusters 56/84
14 calorie row
3 thrusters 56/84

note: add 2 calories each round until time expires

pre workout

6 min emom

1 squat clean thruster

note: build to a heavy single

wod

for time

10-20-30-40-50

abmat sit ups

100-200-300-400-500

run

note: perform a 100 m db farmers carry 15/22.5 after each set of sit ups

wod

for time

30 power snatches 43/61

post workout

on an 8:00 clock

build to a heavy 1 rep snatch

note: power or squat

wod

every 4:00 minutes for 5 rounds

400 m run
2 legless rope climbs

note: rest remaining time