03 12 19

WU: 3 RNFT
0:20 Wallsit (bottom of squat) + duck walk (0:10)
0:60 bike casual
0:60 Plank Hold

P

A. FS: 5×3 (Start around 85%, add weight)
Rest as needed

B. AMRAP [12]
Bike cals (15/9)
10 Pullups (athletes choice: kipping CTB, kipping chin over bar, strict)*
4-7 Sandbag Cleans (4 heavy – 7 moderate)

F

A. FS: 5-5-4-4-3-3 (Start around 78%)

B. AMRAP [12]
Row cals (21/15)
10 Strict pullups (3 negatives)
4-7 Sandbag Cleans (4 heavy – 7 moderate)

**Extra**

C. FT:
2000/1750m Ski
Rest [3]
1500/1200m Ski
Rest [2]
1000/800m Ski
Rest [1]
500/400m Ski

Score is total time including rest