A2: Row 3 Minutes @80% Sustainable Pace; Rest 60 Seconds
A3: 3 RFQ of:
1 Kick Up To Handstand
10 Seconds Handstand Hold
1 Handstand Negative @5 Seconds down
3/1 Strict Pull Up
10 Seconds Bent Arm Hang
1 Pull Up Negative @5 Seconds down
1 Kick Up To Handstand
10 Seconds Handstand Hold
1 Handstand Negative @5 Seconds down
3/1 Strict Pull Up
10 Seconds Bent Arm Hang
1 Pull Up Negative @5 Seconds down
B: Squat Clean Thruster (6 Minutes To A Challenging Single)
Does not have to be a rep max, use B as a warm up for C2
C1: 3 RFQ of:
3-5 Pull Up
3-5 Thruster
3-5 Pull Up
3-5 Thruster
C2: 3 RFT of:
15 Thruster (75/45#)
15 Pull Up
15 Thruster (75/45#)
15 Pull Up
D:For Time:
10 Ab Mat Sit Ups
10 BallSlam (20/15#)
15 Calorie Ski (8/5)
20 Ab Mat Sit Ups
20 BallSlam
15 Calorie Ski
30 Ab Mat Sit Ups
30 BallSlam
15 Calorie Ski
10 Ab Mat Sit Ups
10 BallSlam (20/15#)
15 Calorie Ski (8/5)
20 Ab Mat Sit Ups
20 BallSlam
15 Calorie Ski
30 Ab Mat Sit Ups
30 BallSlam
15 Calorie Ski
