Prep

Equipment Required: Light band, light KB

1) 2 rounds:

– 5 Upward to Downward Dog w Toe Touch

– 5 each Thoracic Rotations

2) AMRAP 6:

– 20ft Bear Crawl

– 10 each Band Bent Iso Row

– 10 total Single Arm KB Push Press

A1.

Pendlay Row

3 x 6. Rest 10.

– Supinated (thumbs out) grip

– Increase From last week

A2.

Suitcase Bent Over Row

3 x 12. Rest 10s.

– Increase From last week

A3.

Ring Rows

3 x 25.

– Harder angle than last week 

OT5M

B.

3 Rounds For Time

250 Meter Row

20 Hand Release Push-ups

15 Wall Balls (20/14)

100 Meter Single Arm Front Rack Carry (70/53)

– Goal: Hard effort, no more than 2 sets on the Push-ups each round, scale accordingly. Switch arms on the Carry at the halfway point

Rx+: (5/3 Bar Muscle-ups after each set)

L3: (62/44)

L2: (53/35) (14/10)

L1: (Box Push-ups) (44/26) (10/8)

TIME CAP = 18:00

– Bike alternative:

150 Meters

C.

Banded Overhead Triceps

100 Reps AFAP