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3/28

Part 1

AMRAP13

500 m row

100 foot sled pull

500 m row

200 foot sled push


Rest two minutes


Part 2

AMRAP13

500 m ski

10 Burpee box jumps

500 m ski

100 meter farmer carry


Rest two minutes


Part 3

AMRAP13

500 m run

100 feet walking lunges

500 m run

25 wall ball


 
 
 

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5/19

Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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