A. 2.5 min window 15 deadlift (65/45) then max rep HSPU Rest 2 minutes 2.5 min window 15 deadlift (75/55) then max rep HSPU Rest 2 minutes 2.5 min window 15 deadlift (85/65) then max rep HSPU B. Three rounds for time 300 m row 21 KBS (24/16) 12 burpees
Part 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +
In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim