18 March 2022

RX

Strength/Skill

For time:

100 TTB
(kip swing as regression)

*every time you break:

-7 dual db cleans (50/35lbs)x2

TC 15 mins

Workout

Intervals (max effort)

-row and bike(alternate between 2)

20s on/ 40s off

10 rounds

METCON

Workout

For time

6-12-18-24-30-24-18-12-6

-wall balls
-TTB/lying leg raise to rig
-KB sumo hi pull

TC 26 mins

BASELINE

Workout

AMRAP 24

500m/400m row
400m run
30 Burpee over rower
20 Plate GTOH
10 Lunges with plate