AM Session
Map 10
A 30 Min AMRAP @75% effort
1K ROw
20 Prisoner Box StepUps
16 Russian KBS (70/53)
50 FT SEal Walk
12 Weighted GHD Sit-Ups
8 KB Clean + Press/ Arm – you choose load to go unbroken
PM Session
A) 10 Min EMOM
1 Clean & Jerk @82.5% of RM
B) Open 19.2 Redo
or
Every 2 Mins X 8 Sets:
1 250/200m Row
10 WB (30/20)
and
2 12 Burpees
9 Dual KB Snatch – you choose load to go unbroken
Alternate b/t 1 and 2 – 4 Sets of each: ensure each round takes about 90 Secs or scale reps
C) 12 Min EMOM
1 – GH Hold X 20-30 Secs
2 – 10-15 L-Sit on Rings
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