10mins 85% effort
Row 200m
25 DU
5 HSPU
rest 4mins
10mins 85% effort
8 wall balls
8 T2B in unbroken sets of 4. Must break at 4.
8 box jump -step down
rest 4mins
10mins 85% effort
3 PS 115/75# --- use ~60% of 1RM if this weight is tough.
2 wall walks
1 rope climb 15′
rest 4mins
10mins 85% effort
AD 20cals
FLR on rings 30sec
Row 200m
8 T2B in unbroken sets of 4. Must break at 4.
8 box jump -step down
rest 4mins
10mins 85% effort
3 PS 115/75# --- use ~60% of 1RM if this weight is tough.
2 wall walks
1 rope climb 15′
rest 4mins
10mins 85% effort
AD 20cals
FLR on rings 30sec
Row 200m
Fitness version
subs
DU- practice DU or use SU.
HSPU - ring dips, dips, ring push-ups, push-ups
T2B - sit-ups
PS- lighter weight or 2 DB snatch/arm
Wall walks ---sub 6 burpees
rope climb - 5 strict ring rows.
A. 7 rds plus some. I forgot exactly.
ReplyDeleteB. 8 rds plus 12 reps.
C. 7 rounds flat.
D. 3 rds plus 20 cals, 30s FLR and 91m
A. 5 rounds + 200m + 16 DU
ReplyDeleteB. 7 rounds flat
C. 6 rounds + 3 snatches
D. 2 rounds + 20 cals + 200m.. Accidentally messed the order up and skipped the FLR