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P

A. AMRAP [5] @ 0:00, 10:00, 20:00

Buy in: 100 DU [2]

Rd 1: 12 FS (95/65), 4 BBO (30″/24″)

Rd 2: 8 FS (115/80), 4 BBO (30″/24″)

Rd 3: 4 FS (135/95), 4 BBO (30″/24″)

 

B. 3 RNFT:

12 RDL

12 DB Rows (each side) (1 arm, 1 leg on bench)

30 CS Reverse Flys

 

C. Row 3000m (casual)

 

F

A. AMRAP [5] @ 0:00, 10:00, 20:00

Buy in each round: Bike 15/10 Cals [2]

Rd 1: 12 Air Squats, 4 Box Step Over (24″/20″) Burpees or Burpees

Rd 2: 8 Goblet Squats (53/35), 4 BSOB or Burpees

Rd 3: 4 FS (95/65), 4 BSOB or Burpees

 

B. 3 RNFT:

12 Good Mornings (65/45)

12 DB Rows (each side)

30 CS Reverse Flys

 

C. same