P
A. FT [C12]: 30 Clean & Jerks (185/125)
*Select a weight you feel you can complete. If you want to “test”, use 185/125 and see how far you get.

B. 3 RFT:
500 Meter Row
400 Meter Run
rest 3:00 between rounds

 

F
A. Benchmark: 1 mile run

B. 3 RFT:
Row 500m
24 KBS or 12 Cleans (95/65)
8 Burpees

rest 3:00 between rounds

 
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