FITNESS
A1. Vertical ring rows
3xAMRAP (-2); 21×1 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×4; 21×1 tempo; Rest 90s
Training notes:
•Be honest on tempo – pause in finished pulling position.
•AMRAP(-2) means leave two reps in the tank.
B. 3 rounds:
400m run
21 KB swings
20 goblet reverse lunges, alternating
Training notes:
•(hu)manmakers should be tough
Record reps completed.
PERFORMANCE
A1. Strict supinated chest-to-bar pull-ups
3xAMRAP (-2); 21×0 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×4; 21×1 tempo; Rest 90s
Training notes:
•AMRAP(-2) means leave two reps in the tank.
B. 3 rounds:
400m run
21 KB swings (53/35)
8 Turkish get-ups, alternating (53/35)
Training notes:
•KB weight should be moderately challenging for Turkish get-ups.
•15 minute cap.
Record time.
