1) 16 min EMOM:
1- Double Over hand DL x 4 (heavy)
2- Strict Weighted Dips x 6-8
2) Every 3 minutes for 6 rounds
8 DB Power Cleans (50s/35s)
200m Run
8 GI Janes
Score your fastest and slowest rounds
If your pull-up bar is closest to the door your DB will be farthest from the door, and if your pull-up bar is far from the door you get to have your DBs close to the door
3) 3 x 1000m row
new row every 5 minutes. Goal is same time per attempt
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