60 seconds on 60 seconds off x 12
Odd Rounds:
8 Front squats at 185/125
12 C2Bs
AMRAP KBs at 24/16
Even Rounds:
12 deadlifts 185/125
8 HSPU
AMRAP KBs 24/16
*Score is total KBS
60 seconds on 60 seconds off x 12
Odd Rounds:
8 Front squats at 185/125
12 C2Bs
AMRAP KBs at 24/16
Even Rounds:
12 deadlifts 185/125
8 HSPU
AMRAP KBs 24/16
*Score is total KBS
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%