Warm up

500m row

 

Coaches warm up

 

Running Clock...

On the 90 Second x 6 Rounds:

2 Squat Snatches (80%)

 

4:00 Rest

 

On the 90 Second x 6 Rounds:

2 Squat Clean and Jerks (80%)

 

“For time”

4 RFT(18’ Time Cap)

200m single kettle bell carry 53/35

200m row

2 rope climbs

 

Extra Credit

50 barbell roll outs

 

Scales

Rope Climb

L1 rope climb from the floor + 1 toes 2 rope