Warm-Up:
For Quality
6:00 AMRAP
1:00 Row, (30 sec Easy, 20 sec Mod, 10 sec Hard)
5 Hang Snatch High Pull
4-6 Pike Push-Ups
30 second Jumping Rope
"Sound of Silence"
2000 Meter Row Buy-In (split)
into
12 Rounds (6 Each)
8 Power Snatch
8 Strict Handstand Push-Ups
20 Pull-Ups
25 Double Unders /50 Single Unders
into
1000m Run Buy-Out (Together)
Barbell: 43/30kg
Cap 35:00
Stimulus: Muscular Stamina
RPE: 8/10
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
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