Competition group
10 minute AMRAP
5 Shoulder to overhead 115/95/75
Deadlifts 115/95/75
Box jumps 24/20
All levels
10 minutes work on a goat
Row 1000m @ 70% effort
Rest 5 minutes
Then, Row 2000 m
If your first row felt good then go for a new PR, if your mechanics is not perfect then go for a hard row at 80-90% effort.
