500m row or 400m run

3RFQ

15 front squats

15 presses

15 good mornings

 

Connectivity:

4 rounds

:30/:30

Hollow Holds

 

Back Squat 4x10

1x10@60%, 1x10@65%, 2x10@70%

 

10 min AMARAP

1 burpee 1 Clean and Jerk

2 burpee 2 Clean and Jerk

3 burpee 3 Clean and Jerk…..

Continue to add 1 rep per round until 10 minutes is over.

 

Weights: 115/75