A: Bench Press
2x5 at 57.5%
2x5 at 67.5%
2x5 at 77.5%
1 AMRAP at 82.5%
Part B: Rowing week #3
1000m row at pace +12 sec
Rest 2mins
5 x
500m row at pace -6
Rest 1:00 min between rounds
A: Bench Press
2x5 at 57.5%
2x5 at 67.5%
2x5 at 77.5%
1 AMRAP at 82.5%
Part B: Rowing week #3
1000m row at pace +12 sec
Rest 2mins
5 x
500m row at pace -6
Rest 1:00 min between rounds
3:30 minutes on 90 sec off off x 6 rounds -
Round 1, 3 and 5:
24/20 cal row
6 Burpees over the rower
With the remaining time AMRAP
12 DB S2O at 50/35lbs
12 C2Bs
Round 2,4,6:
24/20 cal row
6 Burpees over the rower
With the remaining time AMRAP
12 DB Hang Power cleans 50/35lbs
12 T2Bs
*Score is total reps on the AMRAPS
Keep score separate Odd from Even