I. WARMUP

Row 500 meters

Dumbell Complex: 3 rounds NOT for time

• 10 Stiff Leg Deadlift
• 10 Bent Over Rows
• 10 Hang Power Cleans
• 10 Push Press

II. SKILL

EMOM 5 minutes of:

1 legless rope climb + 1 rope climb

III. STRENGTH

Power Clean and Jerk 2-2-2-2-2

IV. METCON

“Helton”

Complete 3 rounds for time of:

• Run 800 Meters
• 30 Dumbell Squat Cleans (50/35)
• 30 Burpees