A.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14 Calories of Rowing
7 Thrusters (155/105 lbs)
7 Strict Pull-Ups
Rest until the running clock reaches 20:00, and then…
B.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Calories of Rowing
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
A1. 4 sets
Deadlift x 3-5 reps @ 20X1
195×5, 205×4, 215×3, 215×1 (so dropped weight to 175×5)
Max Strict shoulder press 90′ @ 65# – 10/10/10/10
B. 8 min AMRAP – 7 Rounds + 7 reps (ALL UB)
15 KB swings @ 16kg
30 DU
C. 4 sets (rest as need, but not more than 1 min between elements)
Max strict ring dips – 8/9/8/9
Max strict T2B – 15/13/14/15
Mas HSwalk (3 attempts) – 1’/5’/-, 1’/6’/2′, 2’/1’/2′, 1’/7’/-
***Note to self….you do NOT need strict T2B practice…you need kipping T2B practice!!!!