WOD:

4 Rounds of AMRAP 4, Rest 4:00:

On the 0:00, AMRAP 4:00:
35/25 Calorie Row  (25/20 Cal Bike)
400m Run
*Max Power Cleans (115/85) Rx+ 135/95lbs 

Rest 4:00

On the 8:00, AMRAP 4:00:
30/21 Calorie Row  (20/15 Cal Bike)
300m Run
*Max Power Cleans (135/95) Rx+155/105lbs

Rest 4:00

On the 16:00, AMRAP 4:00:
25/17 Calorie Row  (15/12 Cal Bike)
200 Run
*Max Power Cleans (155/105)  Rx+185/135lbs

Rest 4:00

On the 24:00, AMRAP 4:00:
20/13 Calorie Row  (10/8  Cal Bike)
Drive Way Run
*Max Power Cleans (175/115) Rx+205/145lbs

*BeachFit will do Max Ball Slams (30/20lbs) 

Stimulus wise, we are looking for two things:

We want to set the conditions so that we have to work to get to the barbell on the first two rounds. We are looking for anywhere between roughly :30s to 1:30 on the barbell. We do expect this to be challenging, but, we do want to have the chance to get there.

Barbell wise, let’s use the following criteria to choose the right loadings. They are all intended to be on the manageable side, which will naturally be significantly more metabolic given the conditions.

Part #1 – A loading we could cycle for 21+ reps unbroken, when fresh.
Part #2 – A loading we could cycle for 15+ reps unbroken, when fresh.
Part #3 – A loading we could cycle for 9+ reps unbroken, when fresh.
Part #4 – A loading we could cycle for 5+ reps unbroken, when fresh

CASHOUT:

1-3 Rounds:

25 Hollow Rocks or GHD Sit-Ups

25′ Handstand Walk *Scale to Bear Walk 

50′ Sandbag Walk (150/100)  *Scale to 100/70lbs

25′ Handstand Walk *Scale to Bear Walk