Warm Up
On A 6:00 Running Clock…
1:00 Easy Pace Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank
Walking Rest 1:00
Amrap x 4 MINUTES
8 DB Bent Over Row- 6 DB Strict Press- 4 DB Ground to Overhead- 2 DB OH Lunge
Workout
EMOM x 21 Minutes
MIN 1 – Max Reps of DB «Bear Complex» *
MIN 2 – 2 «No Jump» Rope Climbs**
MIN 3 – 20/15 Cal Row
*1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted.
End Of The Wod
For recovery. Flow Stretching