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Conditioning:

Complete as many rounds and reps as possible in 5-minutes of:

21 Calories rowed

21 Thrusters (95/63)

21 Butterfly ab-mat sit-ups

 

For score

…rest 2:00, then…

Complete as many rounds and reps as possible in 5-minutes of:

15 Calories rowed

15 Thrusters (125/83)

15 Butterfly ab-mat sit-ups

 

For score

…rest 2:00, then…

Complete as many rounds and reps as possible in 5-minutes of:

9 Calories rowed

9 Thrusters (135/93)

9 Butterfly ab-mat sit-ups

 

For score

 

Strength:

Pause Front Squats (3 second)

5 @ 45%

5 @ 55%

4 @ 65%

4 @ 70 %

3 @ 75%

3@ 80%

3@ 80%

3 @80%

 

For quality

 

 

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