A. q(2:30) x 6
DL
6-5-4-4-3-3
*70,75,80,80,85,85%
*if you are concerned about back soreness in Friday’s 23.3 workout, lower these percentages to 50,55,60,60,65,65%
B. 5 RFT
10cal C2 Bike
15 KBS
20 DU
*looking ahead to Friday’s 23.3 we have a lighter conditioning piece today
A. q(3:00) x 4
5,3,1 sPress
Set 1: 60,70,80% of 1RM sPress
Set 2: 65,75,85%
Set 3: 70,80,90%
Set 4: 75,85, 95%
B. 3 RFT
10-30 CTBPU or 7-15 sPU
20/16cal Echo Bike
10 Thrusters 155/105 or DB Thrusters
*CTBPU should be 2-3 sets on the first round, scale your reps to meet this requirement.
*Heavyish Thrusters, we are looking for 2 sets maximum each round.
A. q(3:00) x 5
Set 1: 5 FS + 5 BS @ 70% of 1RM FS
Set 2: 4 FS + 4 BS @ 75%
Set 3: 3 FS + 3 BS @ 80%
Set 4: 2 FS + 2 BS @ 85%
Set 5: 1 FS + 1 BS @ 90%
B. q(7:00) x 4
AMRAP [5]
22 T2B or ABMSU
16 single DB Box Step-ups
10 Burpees
Max cals rowing
REST [2]
