AM Active Recovery
10 Minutes of 30 seconds on/30 seconds rest on the rower @100% INTENSITY.
PM Strength
10 x 1 Power Snatch
(built up to 215#)
PM Workload
12 Minute AMRAP:
2 Ring Muscle Ups
4 Hand Stand Push-ups
8 Kettle bell Swings (70#)
(score = 11 rounds)
Rest 20-30 Minutes
PM Workload 2
Every Minute for 12 Minutes do:
5 Strict Press (115#)
5 Strict Pull-ups
*rest = remaining time of each minute.
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