13.Dec.2016

A. w/a 6min running clock, build to a HEAVY 3rep db thruster

B. 2min AMRAP @sustainable effort:
-100m row  
-10 np burpees
*rest/walk 2min
C. 2min AMRAP:
-6 db thrusters (60% of A)
-30 single unders
*rest/walk 2min
D. 2min AMRAP:
-15 American KB swings (Heavy)
-10 situps
*rest/walk 2min
E. repeat B
*rest/walk 2min
F. repeat C

*rest/walk 5min, repeat B,C,D,E,F

A. w/a 6min running clock, build to a HEAVY 2rep thruster (from the ground)

B. 2min AMRAP @sustainable effort:
-100m row  
-10 burpees
*rest/walk 2min
C. 2min AMRAP:
-6 thrusters (60% of A)
-30 double unders
*rest/walk 2min
D. 2min AMRAP:
-15 American KB swings (Heavy)
-10 situps
*rest/walk 2min
E. repeat B
*rest/walk 2min
F. repeat C

*rest/walk 5min, repeat B,C,D,E,F