8minute clock:
250m Row (build speed each round)
5 front squats (empty bar)
10 ring rows
5 thrusters (empty bar)
Then..,,
6min clock: warm-up
Deadlift + Clean + Hang Clean + Jerk
build to 70-80%
-then-
1: For total time:
15 front squats 95/65
30 toes-to-bars/knee raises
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups/ banded
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups/ pullups.
15 thrusters
Time cap: 15 minutes
Then,
2: Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for wod#1
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