P A. 1RM BP [20] *spotter required B. 5 rounds for max reps 0:00-1:00 – max reps BP (1.0/0.75)x bodyweight 1:00-1:30 – REST 1:30-2:30 – max reps sPU 2:30-3:00 – REST 3:00-4:00 – max cal Echo Bike 4:00-6:00 – REST
06 13 23
A. 5RM DL [20] *double overhand grip *deadstop after each rep B. q(6:00) until you reach 2000/1600m on the rower AMRAP [4] 10 Burpee Box Get Overs 30/24” 20 double DB FS Max distance row with remaining time REST [2]
06 12 23
P A. 1RM Snatch [20] B. q(1:00) x 25 Min1: 200m run Min2: 15 BJO Min3: 50-75’ HS Walk Min4: max rep PS 135/95 Min5: REST F A. 3RM OHS [20] B. q(1:00) x 25 Min1: 200m run Min2: 12-15