500m Row/400m Run - 30 Deadlift or DB, KB SUMO Deadlift
500m Row/400m Run - 30 HPCL or 15 SA DB, KB each arm
500m Row/400m Run - 30 F/Sqat or 15 SA Racked Squat R/L
500m Row/400m Run - 30 P/Press or 15 SA P/Press R/L
500m Row/400m Run - 30 B/Squat or 30 DB, KB Goblet Squat
EMOM Min 1 : 50 Double Under / 100 Single Skips Min 2 : AMRAP Power Cleans Min 3 : 20 Sit ups Min 4 : AMRAP Hang Cleans Min 5 : 150m Row Min 6 : AMRAP Squat Cleans 2 Mins Rest x 4 Rounds RX: 42.5/30 S
Warm Up: Coaches Pick WOD: AMRAP in 28 mins RXD Option: AMRAP in 28 mins: 400m 21 KBS (24/16) 12 Pull Ups Every 2 rounds: 1 DB Farmers Carry Each (22.5/15) SCALED Option: AMRAP in 28 mins: 400m 21 KBS