15:00 to work to a heavy 2-rep Front Squat
Then,
“Eikcaj”
30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row
1. Snatch
1 Second Pause at Knee
2×2 – 70%
2×2 – 74%
2×2 – 78%
then
On the Minute x 7:
1 Snatch
Not to exceed 90%
2. Back Squat
On the Minute x 6:
5 Back Squats – 75%
3. Ring Muscle-Ups
AMRAP 1:00
Ring Muscle-Ups
*Benchmark Test. Does not need to be unbroken.
4. Conditioning
For Time:
21 Bar Muscle-Ups
42 Thrusters (95/65)
84/63 Calorie Row
5. Bike Conditioning
5 x 1 Mile Assault Bike
Rest 2:00 between efforts