Warmup

Core – for time

50 / 30 toes to bar / kB

Strength

OT 1:30X 7sets

30 du

2 hang squat cleans

1 split jerk

60%

65%

70%

75%

5+6+7 building

Wod

For Time:

21/15 Calorie Row

400 m run 50/35×2

15/12 Calorie Row

300m run 50/35 x2

9 Calorie Row

200m run 35/50×2

… Directly into:

21 Hang Clusters (95/65)

Rx+

135/95

A 21-15-9 calorie “buy-in” for males, and a 15-12-9 for females. Alternating between the rower and the run , the aim is here to tax ourselves metabolically before a larger set of hang clusters