06 29 18

P

A1. Front Squat: 5@36%, 5@45%, 3@54%, 5@68%, 3@77%, ME@86% (1RM + 20lbs)

A2. Wide Grip pullups 3 sets of (10-12 reps).  Use negatives or assistance as needed 2:1

 

q(1:30) x 3 rounds

B1. 8-10 Pistols (off box) per leg

B2. 8 DB Strict Press (Heavy)

 

C. AMRAP [10]:

Row 300m/250m

10 Thrusters (115/80)

2 Rope Climbs (anyhow)

 

F

A. same

 

q(1:30) x 3 rounds

B1. 8 Box Step ups (high & challenging)

B2. 8-10 Pushups

 

C. AMRAP [10] Row 300m/250m

10 WB (20/14)

8 Jumping Pullups

 

L45: A, C[12]

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