Every 90 seconds, for 15 minutes (10 sets):
Power Clean + 2 Front Squats
Got to 205
In teams of 3-4, perform the following Congo-Line style – you cannot move forward until the station in front of you is open…
Four sets of:
Row 500 Meters
10 Hang Cleans (145 lbs – power clean is fine)
8 Ring Muscle-Ups
The first team member must wait until the last team member has completed her 8th muscle-up before starting to row on the next set. This means you should have adequate rest, and should be able to keep your individual round times consistent.
3:52 3:50 4:32 4:00 3:41 – middle round I was fussing with the ring strap falling down. Last round I took a slightly longer rest break before the MU and was able to get them UB. All rows around 2:00. Cleans were 6/4 except the first round UB which didn’t really help. Thought we had 5 sets, oops!
MFS: 6/7.5/5 – really tired going in today. Did not sleep well.