3 min on 1 min off x 3
30 GHD sit-ups 20 BBJO 24"/20"
AMRAP WBs
Rest 4 mins
2 mins on 1 min off x 3
20 GHD sit-ups 10 BBJO 24"/20"
AMRAP WBs
Rest 4mins
1 mins on 1 min off x 3
10 BBJO 24"/20" AMRAP WBs
3 min on 1 min off x 3
30 GHD sit-ups 20 BBJO 24"/20"
AMRAP WBs
Rest 4 mins
2 mins on 1 min off x 3
20 GHD sit-ups 10 BBJO 24"/20"
AMRAP WBs
Rest 4mins
1 mins on 1 min off x 3
10 BBJO 24"/20" AMRAP WBs
Part A: Clean Progression week #4
EMOM x 8 2 full cleans at 80%
Part B:
2 RFT of:
Row 500m/400m
15 OHS 115/85
10 RMU
Rest 4 mins
2 RFT of:
15 Thrusters 115/85
60 DU