10 30 15

P

A1. BS: 8×1 sets across

A2. Bent Over Row 8×5 (@2111).  Use a weight that allows 1 sec hold at top and you can control the whole way.

B. AMRAP 14:

60 Cal Row

50 T2B

40 WB (20lbs to 10′, 14lbs to 9′)

30 Cleans (135/95) (power acceptable)

20 MU

C1. Bulgarian Split Squat: 3×10 per leg (2 arm KB or DB)

C2. RDL (Keep knees in flexion): 3×8

 

F.

A1. BS: 7×3 sets across

A2. same

B. AMRAP 14:

40 Cal Row

40 ABMSU

30 WB

30 KBS (53/35)

20 Box Overs (20″)