Warm Up
ON A 7:00 RUNNING CLOCK
4 ROUNDS
200 Row
10 Kip Swings
8 Single DB Front Squat
8 Single DB Strict Press
10 Single DB Thruster
Skill
EVERY :45 x 4 SETS
3 x 2-for-1 Toes to Bar*
3 SETS FOR QUALITY
5-10 Toes To Bar
*1 Rep = 1 Kip Swing + 1 Toes to Bar + 1 Kip Swing
BENCHMARK WORKOUT
«PAINKILLER»
5 SETS
ON A 2:00 RUNNING CLOCK
8 Thrusters
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-