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By: Mark Masavage
40 minutes
10-minute Warm-up 10-minute AMRAP
5 min Set-up/warm-up 15 minute Strength 5-minute change over Every 2 minutes for 20 minutes
10 min Set-up/warm-up Relay For Time (2 teams – evenly split)
10 min Set-up/warm-up Deadlift 5 x 12 5 x 12
10 min Set-up/warm-up 10 Rounds of E1.5MOM 10 Rounds For Time
8 min AMRAP Warm-up 5 min Transition 30-20-10 For Time 2 heavy Med-Ball over shoulder after each round (100/80)
Cycling
5 min Set-up/warm-up 30 min – E3MOM Back Strength Bonus 5 Rounds
10 min Set-up 15 min E1.5MOM – Olympic lifting Practice For Time (20 min Cap)
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