Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
10 Turkish Get-ups
Metcon (Time)
Sprint WOD Couplet
4 Rounds
10 WBs
5 Burpess
3 mins Rest
3 Rounds
10 KB Swings 53/35
30 DUs
score includes rest time
Overhead Squat (3-3-3-3-3)
Five full sets. Move as much weight as possible over the 5 sets.
Metcon (AMRAP – Reps)
EMOTM 14 mins
Even – 30 sec AMRAP Thrusters 145/100
Odd – 30 sec AMRAP strict pull-ups