4min: row
4min: C/J
3min: rest
3min: row
3min: C/J
2min: rest
2min: row
2min: C/J
1min: rest
1min: row
1min: C/J
Row pace: 5k pr +2/+4s. C/J 165/115 lbs ( goal is to get + 20 reps on the first 4 min amrap), scale weight if needed.

“Filthy 50”
50 Box jump, (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35)
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions/Stiff leg deadlift (95/65)
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

38:10 that was humbling. def should have scaled. Thank you Brian W. for letting me at least finish all the movements. lesson learned.

135 min

Skill: BMU practice for 35 min
10 BMU
Skill: HSW practice for 15 min

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 1 minute before A2.
Last set 7 reps
A2. Legless rope climb – not done

3.Conditioning
A. “The Midwestern” intervals
Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
20 x 30 seconds work @ RPE 5 → 9 (see notes) : 30 seconds recovery @ RPE 1 (see notes for RPE)
Done based on HR, 150-175 bpm

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

AMRAP in 15 minutes:

10 KB swings - 16kg
10 box jumps
10 hang power cleans - 40kg

The HPCs were really tough. Managed 5 rounds plus 10KB swings and 10 box jumps

Team of 2
For Time:
65 Calorie Assault Bike
65 Box Jump Overs (24/20)
65 Power Snatches (95/65)
65 CTB Pull-Ups
65 Power Snatches (95/65)
65 Box Jump Overs (24/20)
65 Calorie Assault Bike

AMRAP in 20 min. of:
10 wall balls @ 14#
10 GHD sit-ups
10 Back extensions

5 x 3 Back Squat

Dribble sprints
Play 21
Agility ladder and lane agility work

2000 Meter row

Result: 00:09:05

Result: 2000

There is no description for this WOD as it is stat.