A2: Row – 90 Seconds at 50-90% Sustainable Pace; Rest 60 Seconds
A3: For Time:
150M Row (5/3)
15 Burpee Over Erg
150M Row
@95% Very Hard Pace; Rest 3-5 Minutes
.
B1: 2 RFQ of:
15 Banded Face Pull @2121
15 Banded Pull Apart @2121
50′ Pec Walk (20/14#)
.
B2: Bench Press (Build to a heavy single)
12 Minutes To a max @21X1 + 5@65/75 + 5+@85%(base % off of 90% of heavy single); Rest 60-90 Seconds between sets
.
C: 4 RFQ of:
8 S.A. D.B. Bench Press @21X2 (HBD)
10 D.B. Torso Row @21X2
8 Weighted Push Up @21X2
1 Advanced Rope Climb (20/15′)
.
D: For Time:
250M Ski (5/3)
30 Push Press (75/45#)
250M Ski