3.July.2017

A1. 3x10 powell raise @20X1 (HAP)
A2. 3x8/side; goblet lateral lunges @21X1 (HAP)
*rest 90sec

B. w/a 10min running clock, build to a heavy 3 rep db thruster (from the ground)

C. 6min AMRAP:
-7 db thrusters (70% of B)
-9 jumping pullups (*or ring rows)
-11 burpees
*increase effort/pace each round

D. 3 sets @easy pace:
2min row
walk 1 lap

A1. 3x5-7 strict weighted pullups (HAP)
A2. 3x8/side; goblet lateral lunges @21X1 (HAP)
*rest 90sec

B. w/a 10min running clock, build to a heavy 2 rep thruster (from the ground)

C. 6min AMRAP:
-7 thrusters (70% of B)
-9 pullups
-11 burpees
*increase effort/pace each round

D. 3 sets @easy pace:
2min row
walk 1 lap