"Run, Rope, Thrust"

EQUIP: Bar (a: 105/75, i: 95/65, b: 65/45), Rope

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*10 x Back Squat

*30 sec. Barbell OH Hold

*10 x V-Up

*30 sec. Hollow Body Hold

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"RUN, ROPE, THRUST"

55 Min. AMRAP -

100m Run (125m Row)

5 x Behind-the-Neck Thruster (a: 105/75, i: 95/65, b: 65/45)

10 x Windshield Wiper (a: 105/75, i: 95/65, b: 65/45)

1 x Rope Climb (sub: 2 x Supine Rope Climb to Stand OR 10 Ring Row)

200m Run (250m Row)

10 x Behind-the-Neck Thruster

20 x Windshield Wiper

2 x Rope Climb (sub: 4 x Supine Rope Climb to Stand OR 20 Ring Row)

400m Run (500m Row)

15 x Behind-the-Neck Thruster

30 x Windshield Wiper

3 x Rope Climb (sub: 6 x Supine Rope Climb to Stand OR 30 Ring Row)

800m Run (1000m Row)

20 x Behind-the-Neck Thruster

40 x Windshield Wiper

4 x Rope Climb (sub: 8 x Supine Rope Climb to Stand OR 40 Ring Row)

1600m Run (2000m Row)

25 x Behind-the-Neck Thruster

50 x Windshield Wiper

5 x Rope Climb (sub: 10 x Supine Rope Climb to Stand OR 50 Ring Row)

SCORE = Total Reps (note: every 100m run or rowed = 1 rep (i.e.: 400m Run = 4 reps))