3 Workouts in One

Warm:

100 m Row- :20 rest, 200 m Row- :30 rest, 300 m Row :40 rest, 400 m Row :50 rest, 500m row

Burgener warm up barbell only:

WOD

• With a Running Clock

• As Many Rounds as Possible (AMRAP) in 5 Minutes (from 0:00-5:00)

• 5 Bar Muscle-Ups

• 5 Squat Cleans (155/105 lbs)

• 5 Box Jumps (40/30 lbs)

• Then, 5 Minutes (from 5:00-10:00) to Establish:

• Max Load Complex of

• 1 Clean

• 1 Hang Squat Clean

• 1 Front Squat

• 1 Jerk

• Then, For time (starting at 10:00):

• 18-12-6 Repetitions of

• Deadlifts (275/185 lbs)

• Strict Handstand Push-Ups