RX
1. Warm-Up
Slow 5:00 AMRAP
5 Burpees
10 KB Swings
15 Wall Ball Shots
2. “Mini Pennies”
6 Squat Cleans 165/110
9 Chest to Bar Pull-ups
Run 200m
6 Squat Cleans 165/110
9 Chest to Bar Pull-ups
Run 200m
6 Squat Cleans 165/110
9 Chest to Bar Pull-ups
Run 200m
6 Squat Cleans 165/110
9 Chest to Bar Pull-ups
SCALED
1. Warm-Up
Slow 5:00 AMRAP
5 Burpees
10 KB Swings
15 Wall Ball Shots
2. For Time:
6 DB Squat Cleans
9 Pull-ups (band okay) or Ring Rows
Run 200m
6 DB Squat Cleans
9 Pull-ups (band okay) or Ring Rows
Run 200m
6 DB Squat Cleans
9 Pull-ups (band okay) or Ring Rows
Run 200m
6 DB Squat Cleans
9 Pull-ups (band okay) or Ring Rows
COMPETITION
1. Warm-Up
2 Slow Rounds
Row 500m
60-120ft HS Walk (Attempt Unbroken)
2. Side Work
200 Assault Bike Calories for time