P
A. BS: 5@36%, 5@45%, 3@54%, 3@63%, 3@72%, ME@81%
q(3:00) x 3 rds:
B1. 7-9 reps strict CTBPU
B2. 10-12 Glute Ham Raises
B3. 0:30 Plank hold (1 foot off ground, toe in “drag” position; feet pointed)
C. AMRAP [12]
10 OHS (95/65)
10 OTB Burpees
Run 200m
F
A. BS: 5@36%, 5@45%, 3@54%, 3@63%, 3@72%, ME@81%
q(3:00) x 3 rds:
B1. 8-12 reps strict pullups/chins
B2. 10 Glute Bridges (+weight to hip if needed)
B3. 0:30 Plank hold (1 foot off ground, toe in “drag” position; feet pointed)
C. AMRAP [12]
14 WB (95/65)
7 OTB Burpees
Row 250m/200m or Run 200m
Post times, loads, and comments.
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