Wednesday March 21, 2018

AM SESSION

A) Row: 2 x 4km Rest 3:00

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PM SESSION

A) PRESS :

4 x 2 reps @ 80% rest as needed.

B) For Quality:
EMOM 5
Ring muscle ups
M- 5-6 reps F- 4-5 reps (+1 from last week)

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AMRAP 5

12 burpee box overs
12 DB squat snatch @22/15
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EMOM 5
Strict ring dips
M- 10-12 reps F- 6-8 reps (+1 from last week)
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AMRAP 5
10 single arm DB OHS @22/15 35 DU
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For time:
75 HSPU

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