02 05 19

WU: Row 800m/600m

A. BS: “ME Set”
Choose a weight you can hit for 8-12 for last set. The % reference the load you choose.
WU sets:
8 reps @50%, Slow, pause
6 reps @75% – Speed
ME set: Max effort reps at chosen weight.

*If you get over 15 reps, it was too light

B. AMRAP [14]
7 RMU or 7 Dips + 1-4 Negative or Strict PU
50 air squats
100 DU

Extra

C. 4RNFT:
:30 HS Hold, Rest :60*
:30 Max Shoulder Taps Rest :60
*or plate hold

Pick either D or E
D. q(3:00) x 4
15 KBS
15 Target burpees
15 KBS

E. FT:
30/25 Ski, 30/18 Bike, Rest [3]
25/21 Ski, 25/15 Bike, Rest [3]
20/15 Ski, 20/12 Bike, Rest [3]
15/12 Ski, 15/9 Bike, Rest [3]