7min cap
2k/1800m row
* every min get off and perform 7 KBS 70/50. scale 50/35
* you get the first min to row as far as possible.
Then..,
Back squat
Set 1: 15 light reps
Set 2: 12 reps :3 down :3 up
Set 3: 3 Half reps from bottom into 3 Full reps. x3 18 total reps
Set 4: 3 Half reps from bottom into 3 Full reps. x3 18 total reps
Set 5: 12 Heavy reps- dropset- 15 half reps from bottom – dropset 20 reps from bottom
Then..,
4 Rounds:
Min. 1) Deadlifts 225/155
Min. 2) Wall Balls 20/14
Min. 3) Double Unders
Min. 4) REST
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