250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on BS - starting with empty bar
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Strength: Back Squat 4 x 10 Reps - E3M 5-10 lbs heavier than 3 weeks ago
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WOD: 12 Min AMRAP
10 Ring Rows L1, 1 Rope Climb L2, 1 Legless Rope Climb L3
10 Push Ups L1, 3 HSPUs L2, 3 Strict Def. HSPUs 45/25 plate L3
5 Pwr Cleans @70% L1, 5 Pwr Cln @80% L2, 5 Pwr Cln @90% L3
7 Bar over Burpees L1, 7 C2B Pull Ups L2, 7 Ring MUs L3
100 Meter Farmers Carry 35/26 L1, 53/35 L2, 70/53 L3
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Superset: 1a. Safety Squats (lifting straps) - 4 x 8 reps
no rest
1b. GHD Sit Ups - 4 x 10 reps
120 sec rest
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts