“Black and Blue”

5 rounds

10 power cleans (135/95)

10 burpees

*12 min cap*

Accessory Work

25-20-15-10-5

increasing weighted push ups

hollow rocks

Core Work

tabata mountain climbers

then max low plank hold

Bonus Work

4x500m row w/ 1:00 rest

EMOM4 2-5 RMU

rest 3:00 then max reps