P
A. 3 RFT
800m run + 4 rounds of the following:
3 PC 155/105
6 HSPU
9 WB
Extra: 2 Rounds
500m row @ 2k pace + 12sec
500m row @ 2k pace + 6sec
500m row @ 2k pace
Rest 2:00
F
A. 3 RFT
800m run + 4 rounds of the following:
3 KBS or Double DB Hang Clean
6 Pushups
9 AS
Extra: 2 Rounds
500m row @ 2k pace + 12sec
500m row @ 2k pace + 6sec
500m row @ 2k pace
Rest 2:00
WU: 2x
200m run + 5 muscle cleans + 5 walkouts
10 24 20