04 15 19

WU: Run 200m
12-9-6 of JJ / Pushup
Run 200m

P

A. “No Bounce” DL 5×3@70-82.5%

B. AMRAP [12]:
9 Thrusters (135/95)
12 T2B
9/6 Bike Cals

F

A. “No Bounce” DL
10@63%, 5@72%, ME@81%

B. AMRAP [12]:
9 WB
12 HKR / AbmSU
15/10 Row Cals

Extra

C. AMRAP [4], Rest [2], x3
40/30 Cal Row
Max Rep Push Ups WRT
*Scale to finish row @ 3:00, Score is total Push Ups

“Build”
Bent Over 1A DB Row: 4×15
Banded Hamstring Curl: 3×20