20.June.2017

A1. 3x5 seated box jump (High as possible)*step down
A2. 3x30sec AMRAP dips
*rest 90sec

B. 12min AMRAP ladder:
500m row (buy-in), then, w/remaining time;
-20 single unders
-6alt db snatches
-6 burpees
-30 single unders
-8alt db snatches
-8 burpees
…..continue adding 10reps to du, 2reps to snatches & burpees

C. 3 cooldown sets: 1min row, walk 1 lap

A1. 3x5 seated box jump (High as possible)*step down
A2. 3x30sec AMRAP ring dips
*rest 90sec

B. 12min AMRAP ladder:
500m row (buy-in), then, w/remaining time;
-20 double unders
-6alt db snatches (35-80/20-50)
-6 burpees
-30 double unders
-8alt db snatches (35-80/20-50)
-8 burpees
…..continue adding 10reps to du, 2reps to snatches & burpees

C. 3 cooldown sets: 1min row, walk 1 lap