1000 meter row
IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
10 air squats
Workout Specific Warmup (start this at 20 past the hour)
5 x 3 of barbell thrusters, up to your workout weight
150 meter rows after each set
Workout (start this at 35 past the hour)
As many reps in 20 minutes of:
20 calories on the rower
10 burpees over the bar
5 thrusters, 135 lbs (95 lbs)
If you can front squat more than 250 lbs (165 lbs) please use 185 lbs (125 lbs)
Competition Team Lift
10 rounds, on the 90 second start interval of:
1 squat snatch + 3 overhead squats
Start at 75% of your max squat snatch and go up as you can.
Competition Team Skills
30 muscle-ups for time.
If you can do strict MUs, do 20 for time.
5k run, please do this as soon as you get up. Then do 10 minutes of mobility. THEN eat.