Warm-up:
EMOM 12, alternating:
a) Row 0:45
b) Jump Rope 0:45
Strength:
Farmers Walk 400m For Time
TIMECAP: 6:00
WOD:
For Time
@ 0:00
150 Double Unders
30 Dumbbell Snatch, 50#/35#, alternating
TIMECAP: 6:00
1:00 Rest/Transition
@ 7:00
4 Rounds For Time:
12 Box Jump Overs, 30″/24″
12 Thrusters, 95#/65#
TIMECAP: 10:00 (17:00 on running clock)
Extra Work: Ring Row
4×8-10 @ X131 Tempo