A: Deadlifts - 4x5 at 70%, 1xAMRAP at 75%
B: Seated alternating DB bicep curls 3x8 (per arm) with 4 sec eccentric
C:21-18-15 of DB thrusters at 50/35 and
3-2-1 rope climbs
A: Deadlifts - 4x5 at 70%, 1xAMRAP at 75%
B: Seated alternating DB bicep curls 3x8 (per arm) with 4 sec eccentric
C:21-18-15 of DB thrusters at 50/35 and
3-2-1 rope climbs
3:30 minutes on 90 sec off off x 6 rounds -
Round 1, 3 and 5:
24/20 cal row
6 Burpees over the rower
With the remaining time AMRAP
12 DB S2O at 50/35lbs
12 C2Bs
Round 2,4,6:
24/20 cal row
6 Burpees over the rower
With the remaining time AMRAP
12 DB Hang Power cleans 50/35lbs
12 T2Bs
*Score is total reps on the AMRAPS
Keep score separate Odd from Even