WOD
Warm-up
2-3 Rounds
200/150m Row Sprint
5/5/5 Single Arm KB Swing + Windmill + Single Arm Thruster (e/side)
20sec Hanging L-Tuck Hold
Rest 60-90sec, then repeat
Conditioning
4 Rounds for Time (Rx+ 5 Rounds) – 30 Minute Time Cap:
A. 12 Alternating DB Snatch (50/35) | (70/50)
B. 12 T2B | 3 Bar Muscle Up
C. 300m/250m Row | 500m/400m Row
D. 12 HR Burpee | Burpee Over Rower
E. 12 Single Arm DB Thruster (6e/side)
**Rest 2 Minutes after completing each round
Set 1 – ABCDE
Set 2 – EDCBA
Set 3 – CDEAB
Set 4 – BAEDC
(Rx+) Set 5 – DBECA (35 Minute Cap)