A. 3 rds: Max reps in each interval:

0:00 – 2:00, Run 400m + max DU (or Row 500m/450m)

2:00 – 3:00, DB Push Jerk (35/25) – target 25+ reps

3:00 – 4:00, Strict MU / Strict Pullups

4:00 – 5:00, DB Hang Squat Cleans (35/25) target 15+ reps

Rest [5]

 

*Focus on intensity during the 5 min of work.

 

B. T(2), AMRAP [15]:

10-20-30-40…+10/rd

Pushups

Row Cals (if Rowed in A, Assault Bike Cals: 8-16-24-32…+8/rd)

 

Thanks everyone to a great Open! (link)

 

 
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