P
A. AMRAP [20]
2 RMU
4 PS 135/95 or Heavy KBS
8 BJO
*Bike Erg 800m or AAB 30/21 cals @ 0:00, 5:00, 10:00, 15:00
B. FT [15]
LLRC
Base your rep scheme off last weeks 3 minute AMRAP test
*1-3 reps = 1-1-1-1-1
*4-6 reps = 2-2-1-1-1
*7+ reps = 3-3-3-2-1
*Note 3-3-3-2-1 means complete 3 TnG reps then rest until you can do 3 more TnG reps
*if you missed last weeks 3 min LLRC test please complete that for Part B
Extra: Running
3×600 @ moderate pace
*rest 90seconds between sets
*rest 4 minutes after all 3 sets
3×200 @ Faster pace
*rest 90seconds between sets
*rest 4 minutes after all 3 sets
3×500 @ Fast pace
*rest 90seconds between sets
F
A. AMRAP [20]
2 Burpee CTBPU or 4 Dips/pushups
4 Heavy KBS or Double DB HPS
8 BJO
*Burpee CTBPU = a burpee into a kipping CTB pullup at your normal PU bar height. Save your strict pullups for Part B
B. FT [15]
Chinups or Supine Pulldowns
15-12-9-6-3
*rest 2 minutes after each set