Saturday 9/1/16

AM
60′ amrap @ easy pace
90″ AAB
20″ nose and toes hold, 20 DU, 20 single arm KB OH Walking lunge (10L/10R)
90″ Row
10 OHS, 10 bent over row, 10 s2oh w/empty barbell
90″ ski erg
10 Bulgarian ring rows, 5/5KB windmill, 10 push ups
Av/Max HR = 138/157

MD
10-8-6-4-2
Muscle Ups
Thruster @ 70kg
Box Jumps @ 30” = DONE

Rest as needed.

AMRAP 8
15 T2B
12 HSPU
9 Hang Power Clean @ 70kg = DEON

Rest as needed.

70 C2B for time X Had to swap for 100 Ring dips as hands were going to tear.
Every time you break, run 200m.

PM
4-6 Rounds of:
Airbike 2:00 @ 85% Cals = 29/”/31/31/32/32
15 OHS @ 40kg
15 Box Jump
Rest 60s
* Keep this aerobic.
Times = 3.16 / 3.12 / 3.12 / – / 3.10 3.07

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Saturday 9/1/16

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