27 August

Training (230p)

A. 10x3 Front Squat
Rest 90 Seconds B/W
*225 Across

B. 220m Row + 5 Over The Rower Burpees
@70%
@80%
@90%
@100%
Rest 2m B/W
*54/48/44

C. Every 3m For As Long As Possible
Run 400m
3 Muscle-Ups
Max Reps Thrusters @ 135#
Rest 2m, Repeat until 30 Thrusters Completed
*7:34 (22/8)

D. 45 Second Free Standing HS Hold With Partner
     60 Second FireBall Over The Shoulder (150)
     Rest 2m, x2