Monday
AM Session
Map 10
A) 30 Min AMRAP @75% effort
2 Min Row
1 Min Prisoner Box Step Ups
1 Minute KBS (44/25)
1 Min Burpees
PM Session
A) 10 Min EMOM
1 Clean & Jerk
5 Mins @70%, 5 mins @75%
B1)
DB Front Foot Elevated Split Squats@30X1 X 6-8 reps/Leg – rest 1 mi
B2)
DB Romanian Deadlifts @41X1 X 6 Reps
X 3 Sets – rest 2 mins
C) Every 3 Mins X 4 Sets:
500m Row
23FT HS Walk
Amrap Squat Cleans @95#
*No rest – a new round starts every 3 minutes
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