row 5 min (30s slow, 30s hard, repeat) ~1200m
std warmup
2 min DUs
MAIN
A. 3 rounds for time:
{
30 cal row
60 DU
30 ball slams 20#
}
time: 13:25
3 min rest
B. 3 rounds for time
{
8 Power Snatch 115# (I scaled to 6 at 75#)
8 box jump overs 24"
8 T2B
}
Hit 10 min timecap; 4 rounds, 12 reps
3 min rest
C. 3 rounds for time
{
6 D-ball over shoulder (100#). Rx was 8 reps
8 burpees over the bar
8 pullups
}
I added:
D. MU work
3 ring pullups
1 strict MU (yay! quit at one!)
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