AMRAP 13 minutes of:
6 Pull-ups
5 Bar hop Burpees
4 Hang Power Cleans, 115/75
3 Thrusters, 115/75
AMRAP 13 minutes of:
6 Pull-ups
5 Bar hop Burpees
4 Hang Power Cleans, 115/75
3 Thrusters, 115/75
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6