9 5 20

Class

A. 4 Rounds for Max BMU [20]
300m Row @ 2k pace + 20sec
200m Row @ 2k pace + 15sec
200m Row @ 2k pace + 10sec
1 minute max BMU

B. FT
800m Run
21 Squat Snatch 95/65
400m Run
9 RC or 30 strict Chin Ups
400m Run
21 Squat Snatch
800m Run

Home Workout (Bodyweight/Limited Equip)

A. FT
800m Run
21 single DB Squat Clean
400m Run
20 sPU or 20 DB Rows
400m Run
21 single DB Squat Clean
800m Run

B. 3 sets
10-25 Pushups
8-15 single leg Glute Bridge
Rest 1:00 between rounds