WARMUP
Junkyard Dog
CrossFit
Turkish Getups 3x10
Then,
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Overdose Rx & Weightlifting
1a. Clean from the hang 5x3 sets
1b. Overhead squat 5x4 sets
then...
12 minutes on the minute
200 m row*
*penalty = 5 burpees for every 200m not rowed with 1 minute.
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