A: Deads - Deads - On the 2:00 minutes 1x10 at 40%, 1x8 at 50%, 1x6 at 60%, 1x4 at 70%, 1x3 at 80%, 1x2 at 85%
B: DB seated shoulder press 3x12
Part C: "Helen"
3 RFT of
400m run
21 KBS 24/16
12 pull ups
A: Deads - Deads - On the 2:00 minutes 1x10 at 40%, 1x8 at 50%, 1x6 at 60%, 1x4 at 70%, 1x3 at 80%, 1x2 at 85%
B: DB seated shoulder press 3x12
Part C: "Helen"
3 RFT of
400m run
21 KBS 24/16
12 pull ups
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back