For Open Participants that are doing 14.3 on Sunday (all levels):

1min Row 65%
1min Slow spin
2min Row 85%
2min slow spin
1min Row 95%
3min Slow spin
x2
+
15min working on Box Jump and step up efficiency and 1-2 reps at each of the DL weights with quick transition on plate change.
+
15min Mobility

For non open participants or people that aren’t redoing 14.2 on Sunday:

For Time:
10 Thrusters
20 KBS
30 push Ups
40 DU
50 Cal Row
40 DU
30 Push Ups
20 KBS
10 Thrusters
Fitness: thruster 95/65, KBS 55/35
Performance: thruster 135/95, KBS 70/55