Strength – Front Squat – 5-5-5-5-5 increasing weight as you progress
EMOTM for 20 minutes
Minute 1 – 150m row
Minute 2 – 15 – KB swings – 24/16K
Minute 3 – 10 Thruster – 95/65#
Minute 4 – 12 C2B Pull-up
5 Total rounds – on the 5th and final round you will get max reps/meters each minute for a final score – for example: 300m row + 20 KB + 15 thruster + 20 C2B = 345 reps