4213 Saturday 9/13/2025

A
1000m row
Into 2 rounds
10 hang clean
10 strict press
10 front squat
10 overhead lunge
*all with empty barbell

B
12 EMOM
Alternating minutes with a partner
1 round “Macho Man”

3 power cleans
3 front squats
3 jerks
185/135

Flow: p1 will do 3 cleans, 3 squats, 3 jerks within the minute. P2 will then do 3 cleans, 3 squats and 3 jerks on the next minute. Alternate full minutes for 12 minutes.

C
“Hot Wheels”
5 rounds, shared burden with a partner
12 bench press (185/125)
24 sandbag lunges (100/75)
36/28 cal ride
48 wall balls (20/14)