Thursday

A.

press/pull mash up

B.

3 min amrap:

100m row (buy-in)

30 Overhead Squats (75/55)

max reps burpees over the bar

3 mins rest

3 min amrap:

200m row

20 Overhead Squats (95/65)

max reps burpees over the bar

3 mins rest

3 min amrap:

300m row 

15 Overhead Squats (115/75)

max reps burpees over the bar

3 mins rest 

AMRAP 3

400m row

10 Overhead Squats (135/95)

max reps burpees over the bar