Workout of the Day:
A. 6 Minute Segmented Row:
Minute 1-2 Arms Only
Minute 2-3 Arms and Back
Minute 3-4 Legs and Back
Minute 4-6 Full Row
B1. Strict Pull Up 4×4-6 Reps ** Use load if possible.
B2. Double Under 4×25-50 Reps
C1. Single Arm Bent Over Row x4-5 Reps Heavy
C2. Incline DB/KB Bench Press x8 Reps
C3. 60sec FLR On Low Rings
5 Rounds Not For Time
Competition:
A. EMOM 10min
Odd: 10 OHS 95/65 (add two reps every OHS set if staying under 30sec)
Even: 10 Over the Bar Burpee
– Rest 5 min –
B. 3 Rounds For Time:
40 Double Unders
20 KBS 70/53
– Rest 10 min –
C. AMRAP 12min
20 Cal Row
15 Box Jumps 24/20
10 Deadlift 185/135
20 Cal Row
15 Box Jumps
10 Deadlift 225/155
20 Cal Row
15 Box Jumps
10 Deadlift 275/185
20 Cal Row
15 Box Jumps
10 Deadlift 315/205
20 Cal Row
15 box Jumps
10 Deadlift 365/225