Warm Up 40 (No Measure)

2:00 Min Double Unders/Skipping

20 PVC Thrusters

20 PVC Pass Throughs

20 Duck Walks (half forward/back)

10 Superman (holding PVC)

10 Hollow Hold (holding PVC)

+

2 RNFT:

10 Hydrant w/ leg extension (/side)

10 Rainbows (/side)

Metcon (3 Rounds for reps)

3 Rounds of:

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95-115/80-95/65)

15 Burpee Box Jump Overs (24/20)

Rest 4:00
Scale 1:

23/18 Row

18 @ 95/65-85/60-75/55

12 BBJO

Scale 2:

19/15 Row

15 @ (75/55-65/45-55/35)

9 BBJO