Fore!!!

Warm-Up
Thoracic
Quad/Add
Couch

250m Row + 10 Spidey & Reach
200m Run + 7 Walkouts
10cal Bike + 5 Inchworms

BB Warm-Up

1 Rnd @ 75% Intensity~
200m Jog
5 Cal Bike
5 Hang Power Cleans (first wt)
5 Lateral Bar-Over Burpees

ALL 4's
With a continuous Running Clock...
Within 4 Minutes Perform:
400m Run
15/12 Cal Bike (Row)
15 Hang Power Cleans (95/65)
Max Reps of Lateral Bar-Over Burpees

4 Minutes REST

Within 4 Minutes Perform:
400m Run
12/9 Cal Bike (Row)
12 Hang Power Cleans (125/85)
Max Reps of Lateral Bar-Over Burpees

4 Minutes REST

Within 4 Minutes Perform:
400m Run
9/6 Cal Bike (Row)
9 Hang Power Cleans (155/105)
Max Reps of Lateral Bar-Over Burpees

D/U PRACTICE
Not for time, but as quickly as you can...
4 x 50 UB D/U
5 x 40 UB D/U
6 x 30 UB D/U
* or pick a tough # of UB that you can get and work to get to 200 or so total

Stan ~ Cal Row ~ (75#) 9 / (95#) 11 / (115) 8
Val ~ Cal Row ~ 5 / 7 / 9
tb ~ Cal Bike ~ 14 (1:40 Run) / 16 (1:40 Run) / 16 (1:48 Run)  4 x 50 UB completed!

The Lord is just, He will defend the poor.