Life Jacket AMRAP 5: 27/23 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-Ups Rest 5:00 AMRAP 5: 21/18 Calorie Row 21 Thrusters (95/65) 21 TTB Rest 5:00 AMRAP 5: 15/13 Calorie Row 15 Thrusters (75/55) 15 Pull-Ups
Strength
Front Squats
ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST
DRAGONFRUIT 5 sets: (1:1 rest or IGYG with partner 12/10 Calorie Row 15 AbMat Or 10 GHD Sit-ups 12/10 Calorie Row 10 V-Ups Strength Row Practice, Pace Before or after the WOD perform as many of the fo