A. Front SqT - 1RM with 2 sec pause
95kg/209lbs
B. 85% of A for 3x3 (no pause)
81kg/179kg
C. map training
amrap 10 @90+ %
18 pistols (alt)
12 GHD Situps
6 Hang Cleans (185/123) (155/108) *ub is goal here so be smart
ROUNDS: 6 Rounds even (only 12 reps behind Chase! Haaa)
rest 4 min
amrap 10@80% - tone it back a bit here, sustainable focused rds; recovering from first
3 DB Manmmakers (45/35)
9 no push burpee box jump overs (24/20)
ROUNDS: 5-6 maybe?
directly into
10 min recovery on bike (put mask on for those who have)
*First time using a mask
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