Base + Climb
A. Front Squats 4×5; 1mins
B. For Time
1km/850m Row
30 Hang Power [email protected]/55-105# or DB Hang Power Cleans
15 Front Squats
*choose load so that you can get at least your first 10 HPC unbroken
Met Con
A. EMOMx15mins
Min 1: 12-14/8-10 Rowing
Min 2: 10-15 Burpees
Min 3: 12-15 KB Swings (moderate load)
rest 5mins
B. EMOMx15mins
Min 1: 200m Run
Min 2: 15 Tuck Crunches
Min 3: 20 FLR Shoulder Taps*
*hold FLR position, keep core tight and alternate touching your shoulder with your opposite hand. Avoid any shifting of weight in hips
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