STRENGTH:
Back Squat / Bent Over Row:
EMOM 10 of:
Min 1) 5 Back Squats
Min 2) 10 Bent Over Barbell Rows
At RPE 8/10
CONDITIONING:
——RX——
For time:
5 sets of:
15/10 Calorie Row
10 Barbell Thrusters @ 95/65
10 Pull-ups
100m Run
-Rest 1:00 b/t sets-
——FITNESS——
For time:
5 sets of:
10/8 Calorie Row
10 Dumbbell Thrusters
10 Ring Rows
100m Run
-Rest 1:00 b/t sets-
——NOTES——
24 Minute Cap
SCORE: Total time including the built in rest.