A. Warm Up
5 rounds
Airdyne 12/10 Cals (build pace each round)
6 Single Arm Landmine Push Press/arm
B. Strength
3 sets of
3131; 6,6,5;
(1sec pause at each position on the way up and down (3 positions))
AMRAP in 20 seconds
C. WOD
3 rounds for time of:
Row 300/275m
18 Russian KBS 53/35
15 Push Ups 30X0
12 Pull Ups
-rest 2 minutes-
*coaches challenge 70/53 Russian KBS, ring push ups, C2B Pull Ups