| AM Session | |
| Map 10 | |
| A | 30 Min AMRAP @75% effort |
| 1K ROw | |
| 20 Prisoner Box StepUps | |
| 16 Russian KBS (70/53) | |
| 50 FT SEal Walk | |
| 12 Weighted GHD Sit-Ups | |
|
8 KB Clean + Press/ Arm – you choose load to go unbroken
|
|
| PM Session | |
| A) | 10 Min EMOM |
| 1 Clean & Jerk @82.5% of RM | |
| B) | Open 19.2 Redo |
| or | |
| Every 2 Mins X 8 Sets: | |
| 1 | 250/200m Row |
| 10 WB (30/20) | |
| and | |
| 2 | 12 Burpees |
|
9 Dual KB Snatch – you choose load to go unbroken
|
|
|
Alternate b/t 1 and 2 – 4 Sets of each: ensure each round takes about 90 Secs or scale reps
|
|
| C) | 12 Min EMOM |
| 1 – GH Hold X 20-30 Secs | |
| 2 – 10-15 L-Sit on Rings |
