24.Jul.2018

A1. 6-5-4 DB push press @30X2 (building)

A2. 3x10 supinated bent over barbell row (HAP)

A3. 3xAMRAP ring rows (challenging angle)*burnout set to failure

*rest 90sec

B. 12min EMOM:

min1 - 30sec DB Z-press

min2 - 1 rope pull w/knee raise

min3 - 30sec walking lunges

A1. 6-5-4 push press @30X2 (building)

A2. 3x10 supinated bent over barbell row (HAP)

A3. 3xAMRAP ring rows (challenging angle)*burnout set to failure

*rest 90sec

B. 12min EMOM:

min1 - 30sec hspu

min2 - 1 rope ascent

min3 - 30sec alt. pistols