Friday
AM Session For Time:
2X2k Row @75-80% Effort – Effort Should easy and sustainable through the two sets
rest 4 mins
A) Split Jerk Waves – Build throughout your waves
4,3,2,4,3,2 – rest as needed
B) For Quality
12-9-6-3
Bar Muscle Ups
Strict Press (95/65)
rest 5 mins
10-9-8-7-6-5-4-3-2-1
Kipping HSPU
Strict Pull-Ups
C) 2-3 Sets:
12 Burpees
16 KBS (70/53)
20 BJ Overs (24/20)
400m Run
rest 2 mins
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