Warm Up

PVC Movements

Quad/Ham/Calve Stretch

then

500m Row

Then

10 rounds

20/40 seconds work/rest on rower Score = total work calories

 

AMRAP 9 Minutes

7 Thrusters 135/95 lbs

3 Muscle Ups

3 HSPU

5 Min Rest then

EMOM 10 MInutes

5 Toes-to-bar

1 Deadlift 275/225

5 Box-Jump-Overs 24/20

 

Extra Credit

6 Rounds of Chase the Rabbit Drill