Strength
Every 3 Min x 5 sets
8 Bench Press (barbell) @ 75%
10 Ring Rows
45-60 Sec Sandbag BearHug Carry 125/80#
Conditioning
12 Min Running Clock – 3 Rounds
10 Power Cleans @ 75%
30/23 Cal Row
—Max Bar Facing Burpees in remaining time
WOD Notes: Score = total burpees. PC should be singles and feel moderately heavy (take about 60 sec per rd). You should be done the 3 rds by the 10 min mark so that you have 2 minutes to get as many burpees as possible.
Assistance
Hollow Rocks – 5 sets: 1 min on / 1 min off
