Part A:
50 seconds on 1:10 off x 6
Max cals on the rower
rest 3 minutes
then Part B:
50 seconds on 1:10 X 6
Gym length OHS (1 DB only) 50/35
AMRAP DB snatches
Part A:
50 seconds on 1:10 off x 6
Max cals on the rower
rest 3 minutes
then Part B:
50 seconds on 1:10 X 6
Gym length OHS (1 DB only) 50/35
AMRAP DB snatches
On the 10 minutes x 3
Part A:
3 RDS
20 BJO at 24"/20"
10 One Arm Devil Press 50/35
1 Rope Climb
Part B:
2 RDS of
30 BJO at 24"/20"
15 One Arm Devil Press 50/35
2 Rope Climbs
Part C:
1 RDS of
30 One Arm Devil Press 50/35
3 Rope Climbs
AMRAP BJO 24"/20"
*Until the 6 minute mark