Strength: Front Squat, 5×2 @ 3RM weight, Every 2 min

WOD: AMAP

With 4 minutes on the clock complete

  • 500/400 Meter Row
  • 20 Front Rack Alt Lunges (1 for 1) (135/95)
  • With remaining time from 4 min, perform as many calories on the assault bike
  • 4 min rest

4 Rounds total
4 separate scores
*While one group works, the other group rests.

Coaches: If more than 14 people, the extra people will have to start 2 minutes after the first heat goes
Shoutouts: Happy Bday Sky
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