Warm Up 

400 m Run / 500 m Row 

20 AbMat Sit Ups 

20 Push Ups 

20 Air Squats 


20 PVC Pass Thrus 




750 m Row Buy In 

9 Hang Cleans (95/65)

25 Double Unders (50 singles) 

Rest 5:00 


500 m Row Buy In 

6 Hang Squat Cleans (135/95)

25 Double Unders (50 singles)

Rest 5:00 


250 m Row Buy In 

3 Hang Squat Cleans (185/135)

25 Double Unders (50 singles) 

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