THURSDAY 22/7/2021
Main Part
A.
EMOM for 9:00 (3 Rounds)
M1: Row x 8-16cal
M2: Ski-erg x 8-16cal
M3: Assault Bike x 8-16cal
Rest 3:00 before B.
B.
9 Total Intervals (3 Rounds) (27:00 Total Time )
(2:00 Work / 1:00 Rest) for each interval
A: Row x 8-16cal + (Amrap - 5 MUs + 10 Burpees + 15 Toes to bar)
B: Ski-erg x 8-16cal + (Amrap - Double Unders)
C: Assault Bike x 8-16cal + (Amrap - Alt. Dumbell Snatch @22,5/15kg)
Optional Additional Work
A.
3 Sets of:
Ring Full support x 15sec followed by...
Ring Dips x 6-10 followed by...Ring Push up hold x 15sec followed by...
Rest 1:30
B.
3 Sets of:
Barbell Skull Crushers x 10
*Rest 1min