| Friday | |
| AM Session | For Time: |
|
3X2k Row @75-80% Effort – Effort Should easy and sustainable through the two sets
|
|
| rest 4 mins | |
| A) |
Split Jerk Waves – Build throughout your waves
|
| 3,2,1,3,2,1 – rest as needed | |
| B) | For Quality |
| 8-1 Bar Muscle Ups | |
| *30FT HS Walk b/t ever Set | |
| rest 5 mins | |
| C) | For Time: |
| 100/75 Cal Row | |
| 100 WB (20/14)) | |
| 100 KBS (53/35) | |
| 100/70 Cal AD |
