A. Row 1000m or 50/40 cal AB
50 deadlifts 155,105
100 sit-ups
Row 1000m or AB 50/40 cal AB
50 box jumps 24,20
B. Extra credit:
3 sets
30 banded tricep pushdowns
30 banded face pulls
15 DB bent reverse flies
For Time w/a partner 800m run together 40 Overhead squats 95,65 10 Toes to bar 600m run together 30 Overhead squats 95,65 20 Toes to bar 400m run together 20 Overhead squats 95,65 30 Toes to bar 200m
A. In 15 min complete Push press x5 @ 75% x5 @ 78% x3 @ 83% x3 @ 85% x1 @ 88% x1 @ 90%-93% (individuals choice based on feel but cap @ 93%) B. For time *15 min time cap 12-9-6-3-6-9-12 Deadlift 225,15
A. Row 500m @ HARD EFFORT; rest approximately 2 min x 2 sets B. 20 min AMRAP 400m run 12 Alt DB snatch 50,35 10 push-ups 5 pull-ups