(Competition / Phosphogenic)
Warm-up: (15 min)
SOD
Bench Press 3 x 5 80-85% (12 min)
WOD 1
500m max effort Row for time.
Rest 5 min.
WOD 2
EMOM 12 min.
Odd: 2 Hang Clusters (Hang Squat Clean Thruster) (increase weight each round) (try not to drop the bar between reps)
Even: 8 Barbell Ab Rollouts