A. q(2:30) x 5
DL 5-5-5-5-4
*Start @ 65% of 5RM and increase by 5% each set
*double overhand grip and dead-stop each rep
B. AMRAP [9]
3 KBS 70/53
3 BJO
3 WB
*add 3 reps to each movement each round. Target getting into the round of 15
C. 4 RFQ
20 Reverse Flies
20 JM Press
10L/10R single arm DB Preacher Curls
A. q(2:30) x 6
OHS 4-4-3-3-2-2
*Start @ 60% of 1RM and build each set
B. q(7:00) x 4
AMRAP [5]
600/500m row buy in
AMRAP with remaining time
4 Burpee to Target (6”)
7 STO 115/80
10 ABMSU
REST [2]
*for each cycle begin with the buy-in and then continue the AMRAP where left off on previous cycle
*2 hand touch to burpee target
P
A. FT [10]
100 T2B
B. FT [15]
50-40-30-20-10
WB + Alternating DB Hang PS 50/35
F
A. FT [10]
100 V-ups or Alternating leg V-ups
B. FT [15]
50-40-30-20-10
AS + DB Hang PS
