| A. Work up to a Heavy Clean (squat) & Jerk |
| B. 30 C&J for time (Squat, 75% of A, 7:00 Cap) |
| C. Partner Row: AMRAP in 7:00 |
| *each rep is 250/200 Meters, one work/one rest |
| D. Core NFT: 3 Rounds – 1:00 Plank + 20 Hollow Rock |
| A. Work up to a Heavy Clean (squat) & Jerk |
| B. 30 C&J for time (Squat, 75% of A, 7:00 Cap) |
| C. Partner Row: AMRAP in 7:00 |
| *each rep is 250/200 Meters, one work/one rest |
| D. Core NFT: 3 Rounds – 1:00 Plank + 20 Hollow Rock |