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