A) E3MOM x 9 min (3 sets)

– 8 front squats @ 70%

(add 3-5% to last week’s 70% if you legitimately completed all 3 sets)

 

B) Against a 2-minute running clock, perform the following:

– Row 300/250 meters

– Max reps of thrusters (95/65) in remaining time:

Rest 2 minutes between sets, and complete a total of 4 sets. Score is total number of thrusters.

 

C) 2 sets for efficiency:

– 10 TGUP sit-ups/side (heavy but controlled)

– 15-20 supine medball hamstring curls