Fitness
A1. Strict press
4×4; Across; Rest 1 min
A2. Supinated bent over rows
4×4; Across; Rest 1 min
*Heavier than last time.
B. 2 sets—
3 min AMRAP @ 85%:
1 min DB thrusters (moderate)
1 min step-ups, alternating
1 min bike/row
-Rest 2 min
+
(Into)
+
2 sets—
3 min AMRAP @ 85%:
90s bike/row
90s Russian KB swings (moderate)
-Rest 2 min
Performance
A1. Push press
3,3,2,2; Building; Rest 1 min
A2. Strict supinated weighted pull-up
3,3,2,2; Building; Rest 1 min
B. 2 sets:
35s assault bike/row @ 97%
85s assault bike/row @ 50%
1 min burpees, no push-up
-Rest 2 min
*Try to maintain same pace as you held for previous 30s intervals.
+
(Into)
+
2 sets—
3 min AMRAP:
10 double DB power cleans (50/hand – 35/hand)
10 double DB shoulder-to-overhead (50/hand – 35/hand)
20 double DB alternating lunges (50/hand – 35/hand)
-Rest 2 min
*DBs held at sides on lunges.
