Thursday 2.7.20

AMRAP 9

3 6 9 12 15 18 etc

3 wall balls or jumping air squats

3 kettlebell or dumbbell swings

3 burpees

Rest 2 minutes

For time

Work backwards from where you finished in the first AMRAP

3 sets

A1. Strict press

8 reps with a 3 second eccentric each rep

Rest 30 seconds

A2. Bent over barbell/dumbbell row

8 reps with 1 second pause at stomach

Rest 1 minute between sets

3 sets

60 seconds on each station for max reps

No rest between stations

Handstand push ups/wall walks/z press

Pistols

Butterfly/kipping/strict pull ups or upright rows

Empty barbell thrusters

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