A) Coaches Choice Warm-up
B) For Time:
Row 500m
40 Push-ups
40 Alt. DB Snatch
Row 500m
30 Cal Assault Bike
20 Push-ups
20 Alt. DB Snatch
30 Cal Assault Bike
C) 3 Sets
AMRAP In 5 Min Of:
20 Walking Lunges
20 Sit-ups
3 Wall Climbs
1 Rope Climb
rest 3 min
*Scale rope climbs to 10 pull-ups
COMP CLASS:
A)500m Row then
2 Rounds of
10 Push-Ups
10 Sit-Ups
10 Air Squats
10 Pull-Ups
10 Burpees
B) Strict Press
5-5-5-5-5
Increase Weight Every Round
C) 5 Rounds:
25 Calorie Row
16 Chest-To-Bar Pull-Ups
9 Handstand Push-ups
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