PRIMER:
4 rounds
200M Row
10 PVC OHS + 10s Pause on the last Rep
10 Box Step Ups
5 Push Up to Down Dog
STRENGTH:
2 Power Snatches EMOM x 6 Minutes
GYM WOD: Check the Box – AMRAP 18
Buy In 2K Row
Max Rds & Reps With Time Remaining
2 Pwr Snatches @ 185/135
4 Overhead Squats @ 185/135
6 Box Jump Overs @ 40/30
Two Scores: 2K Row Time
Max Rounds: With Remaining Time
Modifications:
Rower: Bike 2.4 Miles
AT HOME WOD:
Dumbbell:
1600M Run
2 Double DB Pwr Snatches
4 Single DB OHS
6 Tuck Jumps
Bulletproof Shoulders:
2K Row
2 Heavy Russian KB Swings
4 Single DB Overhead Lunges
6 High Box Step Ups
Bodyweight Version:
1600M Run
6 Squat Jumps
25 Ft HS Walk or Bear Crawl
6 Tuck Jumps