2 rds
10 x HSPU
20 x Abmat Situps
Power Cleans
5 x 30kg
5 x 40kg
5 x 40kg
5 x 45kg
WOD
2 rope climbs
then
5rds
10 x Power cleans @45kg
10 x ring Dips
10 x Burpees
then
2 rope climbs
Time 25min +change
Then
1500m row
time 7.01 !
Notes: Pretty sore and tired going into this and it was a bloody high intensity workout. Heavier cleans than normal went well. Absolutely spent getting on the rower and was lucky not to stop half way through
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