1. 12mins: Build to 3-Rep Front Squat
*Complete 5×10 Ring Rows between Front Squat sets
2. For Time (10min Cap):
Shoulder 2 OH
Notes: Use 50% of your 3-Rep Front Squat weight. If competent with the Clean, take bar from the ground…otherwise take from the rack.
Even: 8 Burpees over Bar
Notes: First set of Thrusters is at 95 for 12 reps. Each set after go up 10lbs and down 2 reps…your last set of Thrusters will be at 135 for 4 reps.
2. AMRAP 12mins:
Max rounds of:
50 Double Unders
15 KB Swings 24kg
Notes: Record Row time and number of rounds completed.
“Never interrupt your enemy when he is making a mistake.” – Napoleon Bonaparte