Part A: Pull up progression week 3
Max 35 pull up for the 5 min EMOM
Part B:
1000m row
100 WB 20/14/16/12
50 KBS 2/1.5/1.5/1
500m row
50 WB
25 KBS
Part A: Pull up progression week 3
Max 35 pull up for the 5 min EMOM
Part B:
1000m row
100 WB 20/14/16/12
50 KBS 2/1.5/1.5/1
500m row
50 WB
25 KBS
1:30 on 60 seconds off x 5
Part A:
Run 200m
10 T2Bs
AMRAP DB thrusters 50/35lbs
Rest 3 minutes
Part B:
1:30 on 60 seconds off x 5
7 BM
14 Burpee Box Jump Overs 24"/20"
AMRAP DB thrusters 50/35lbs