23.Sept.2016

A1. 3xAMRAP(-1) strict ring rows @31X2
*rest 30sec
A2. 3x6 DB Z press @21X1 (HAP)
*rest 2min

B. 12min AMRAP ladder:
-6 med ball squat cleans
-6 burpees
-100m run
-8 med ball squat cleans
-8 burpees
-100m run
-10
-10
-100m run
…….continue up the ladder by 2's

C. 10-15min cooldown

A1. 3x5-7 strict weighted pullups
*rest 30sec
A2. 3xAMRAP(-1) strict deficit hspu (8"/4")
*rest 2min

B. 12min AMRAP ladder:
-6 squat cleans (60% of 1rm) or (135/98 as a reference point; choose a load that will allow for 6 ub)
-6 lateral burpees o/bar
-8 squat cleans
-8 lat burpees o/bar
-10
-10
…….continue up the ladder by 2's

C. 10-15min cooldown