“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Primer:
6 Minutes for Quality: 60s Row | 15 Air Squats | 30s Up Dog to Down Dog
3 Rds: 5 Tempo Ring Rows | 10 Front Rack Reverse Lunges | 20s Front Squat Hold
Strength: Tempo Front Squats
7x 1 On The 1:30
10s Down | No Pause In Bottom | Speed Up
Blitzen: Teams of 2 EMOM x 10
Odd: Cal Row
Even: Thrusters @ 115/85
Performance: @ 95/65
Fitness: @ 75/55
Fit Light: @ 65/45
Bonus:
A. Push Press 4×6
B. EMOM x 10 – 25 Double Unders + 1 Squat Clean Thruster
C. Bike Recovery 3 Rds – 3 Min Light | 1 Min Moderate