WARM-UP
2 ROUNDS
1:00 BIKE/ROW
10 GROINERS + TWIST
10 PVC PASS THROUGH
10 PVC OHS
STRENGTH
ON A 15:00 RUNNING CLOCK
3X3 OHS @ 80% OF 5 REP HEAVY
THEN…
ON A 8:00 RUNNING CLOCK
BUILD TO A MODERATE TO HEAVY 5 REP THRUSTER
*BAR COME FROM GROUND
WORKOUT
3 ROUNDS FOR TIME
15/12 CAL RIDE OR ROW
10 OHS (95/65)(65/45)
12 THRUSTERS
(SCORE IS TIME)