2023-03-04 WoD

WARM
400m run
std warmup

MAIN

A. 30 min amrap, as structured below. Was a partner wod, but I did it solo
{
400m row buy-in
then from ~2min to 15min mark, amrap of
{
8 FrontSquat 95#
4 burpees
8 AirSquats
4 burpees
} //7 rounds
"half -time" 300m row
then from ~16 min mark to ~28 min, amrap of
{
8 PowerClean 95#
4 burpees
8 AirSquats
4 burpees
} //6 rounds
then 200m row cash-out
}
30 min

B. I added - just to do a bit of pulling
3 strict pullups
1 ringMU (kipping)