8am-10am: Open Gym
10am: Group WOD

3 Rounds
7 Strict HSPU
10 Squat Clean (155/105)
20/17 Cal Row
Goal: Sub 12 min

Some heavier loading on the barbell today so it’s likely that singles are going to be the right approach for this one. The loading is something that you may be able to do some touch and go reps with but you might pay for it if you did. If you’re confident with the HSPU try changing up the variation with your belly facing the wall for an added challenge. Push the pace on the row but keep it consistent and something that lets you get back on that HSPU quickly.

Optional Accessory
GOAT
Buy In: 100 Double Under
AMRAP 3-5 min: Weightlifting GOAT of your choice
Cash Out: 100 Double Under

Notes: The weightlifting can be anything other than a squat clean or front squat due to the previous workout. Choose a light to moderate weight and focus on quality of movement under some fatigue.

Post Work:
5min Easy Walk, Bike or Row
2min Forward Fold
1min ea. Z-Stretch