WOD:

7 min EMOM 1 Tempo FS with a 2 sec pause in bottom. Tempo is 3 sec descend.

3 RDS 10 FS 185/125. (From ground) 20 C2B pull ups 50 DU

Comp Rx:

1. Thruster On the Minute x 10 1 Squat Clean Thruster

2. Conditioning AMRAP 8: 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to Bar …

3. Row Conditioning On the Minute x 16 (4 Rounds) Minute 1 – 18/14 Calorie Row Minute 2 – 15/12 Calorie Row Minute 3 – 12/9 Calorie Row Minute 4 – Rest