210521 Friday

Day 5
WOD 210521

Warm-up – Coach’s Choice

A. AMRAP 6:00 @ 90% effort
200m run (sidewalk loop)
9 squat cleans… nte 95/65
12 t2b
Rest 3min, then B
B. AMRAP 6:00 @ 90% effort
12 shoulder to overhead… nte 95/65
9 burpee pull-ups
250m row/ski (500m bike erg)
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
9 thrusters… 95/65
50 double unders/x2 singles
12 med ball step-ups… nte 24”/20”
Rest 3min, then D
D. 2 laps around the building
E. post WOD recovery