A) Open Gym
or
A1) 9,7,5 CGBP @21X1, tough for each set
A2) 6-8 Bent Over DB/KB Row @31X1 per arm x 3 sets
A3) 8-10 Supinated Ring row @2020 x 3sets
A4) 8-10 Diamond Push up @21X1 x 3 sets rest 90sec
B) 32min AMRAP @ Steady 75% pace
2min row
1min Prisoner Step Ups
1min plank hold / option to do weighted
2min AD
1min Russian KBS
1min wall sit
or
C) 4 sets
30sec on / 30 sec off @85% sustainable pace each set
– Single / DU
– DB Snatch
rest 2-5:00
4 sets
30sec on / 30 sec off @85% sustainable pace each set
– shuttle run
– box step ups