ATHLETE

A. 2 Rounds:
AMRAP 2: 150-200m Run, Max Overhead Squats (135/95)(115/80)(95/65) or Overhead Walking Lunges
Rest 1:00
AMRAP 2: 150-200m Run, Max Power Cleans
Rest 1:00
AMRAP 2: 150-200m Run, Max Shoulder to Overhead
Rest 1:00

B. Cashout: Accumulate 3:00 plank hold + 2:00 Hollow Hold

COMPETITOR

With a running Clock*:
Mins 1 & 2: 300m Run + AMRAP OHS, 135/95
Min 3: Rest
Mins 4 & 5: 30/20  Calorie Row + AMRAP Power Cleans
Min 6: Rest
Mins 7 & 8: 300m Run + AMRAP Strict HSPU
Mins 9: Rest
Mins 10 & 11: 30/20 Calorie Row + AMRAP OHS, 135/95
Min 12: Rest
Mins 13 & 14: 300m Run + AMRAP Power Cleans
Min 15: Rest
Mins 16 & 17: 30/20 Calorie Row + AMRAP Strict HSPU

*If your run is over 1:30, reduce the distance to meet that standard.
If your row is over 1:30, reduce the calories to meet that standard.
You want to be able to get somewhere between 7-15 reps of each movement, for both rounds.