Complete in Couplets. Couplets can be done in any order. Complete all rounds of couplet with no rest before moving to the next.

4 rounds without rest of: 

15 OH BB press (strict) AHAP 
200 m run

4 rounds without rest of:

15 DB bent rows AHAP
200 m run

4 rounds without rest of:

15 front squats (use cleanable weight)
200 m run

Post weights used to comments.

Workout Notes:

  1. The rests are built into the workout even though it says "no rest." 

  2. Move quickly between couplets. 

  3. You may also use KBs for the bent row.

  4. For the ONE person who was confused, "cleanable" just means, don't take it from a rack. 

  5. If I had to guess, I'll probably end up using 65-75 lbs (45-65 ladies) on the OH press, 35s-40s (25-35 ladies) on the rows, 95-115 on the fr squats (65-95 ladies). 

  6. If you can’t run outside today, sub with 1 min. cardio.

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