WOD
Strength
5 sets – each set AFAP
3.3.3 DL @60% (10 sec. rest between each triple)
5 Burpee Over Bar
Rest 1 minute between sets
Conditioning
In teams of 3, one partner at each station, rotating for AMRAP,
3 min on / 3 min off for 4 cycles:
50 Double Unders | R+100
20/16 Cal Row
15 Thrusters (95/65 | R+115/85)
Pick up where you left off after rest. Scale DU rep # as needed, shouldn’t take more than 1 min.
Extra
12 min. to find max Power clean + FS + full clean
6 min. Every 30 sec.
0:00- 15 sec. hollow hang on bar
0:30- 20 sec. plank hold on elbows
5 rounds for time
12 cal airbike sprint
12 UB CTB AFAP
Rest 1:1 walking