Happy Birthday Winnie!

Open & Fitness
“Doce”

3 x AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 - 135/95#
Part #2 - 115/80#
Part #3 - 95/65#

(24 MIN)

Alpha #
Round 1 - 155/105#
Round 2 - 135/95#
Round 3 - 115/80#

Alpha

On the Minute x 7 Minutes:
3 Hang Power Cleans (70%)
Max Kipping Deficit HSPU in time remaining.

Deficit Rx - 6"/4"
5 Sets, resting 2:00 between:
50m Sled Push
100m Sled Drag
50m Sled Push

3 Sets, not for score:
30 GHD Sit-Ups
200 Meter Farmers Carry
Rest 1:00-2:00 between sets.
Aim is to go heavy on the farmers carry, and free to build over the course of the three rounds.