A. FT [15]
LLRC
Base your rep scheme off last weeks 3 minute AMRAP test
*1-3 reps = 2-2-2-1-1
*4-6 reps = 3-2-2-2-2
*7+ reps = 4-3-3-3-2
*Note 4-3-3-.-2 means complete 4 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 A
B. 10 RFT [20]
10 T2B
10 Burpees
100m Run
Extra: Rowing
1800m @ moderate pace
200m @ easy pace
300m @ fast pace
200m @ easy pace
1200m @ moderate pace
200m @ easy pace
300m @ faster pace
200m @ easy pace
600m @ moderate pace
200m @ easy pace
300m @ fastest pace
200m @ easy pace
F
A. FT [15]
Chinups or Supine Pulldowns
16-13-11-8-5
*recovery pace bike 2 minutes after each set
*select the same pulldown weight as last week
B. 10 RFT
10 ABMSU
5-10 Burpees
100m Run
*ask your coach for a burpee number