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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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