A.AMRAP in 17:00
Run 400 meters
20 thrusters @ 65/45
15 ring rows
10 sandbag GTS @ 60/45
B.Z1 for 5:00
C1.hollow plank X 30 seconds X 2; rest 30 seconds
C2.side plank X 30 seconds ea side X 2; rest 30 seconds
Performance
A.12:00 block
-high hang clean @ 65% X 2 (drop all)
-bretzel X 15 seconds ea (use abmat)
B.@ Z2 for 22:00
Run 400 meters
10 hindu push-ups
10 Forward ape steps
10 slow alt. Cossack squats
Active hang 30 seconds
10 hollow rocks
Row 400 meters
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