Thursday 4.6.20
5 rounds
AMRAP 3
200m run
10 air squats
8 toes to bar/sit ups
In remaining time max dumbbell burpee to press
No rest between between rounds
3 sets
A1. Single arm dumbbell push press
8 reps with a 3 second eccentric each rep
Rest 30 seconds
A2. Strict pull-ups or dumbbell bent-over rows
3-5 reps (pull ups) or 8 reps (bent-over row)
Rest 30 seconds
A3. Dead hang
30 seconds
Rest 60 seconds between sets
3 sets
B1. Seated strict press
AMRAP @ moderate weight
*aiming for 4-10 rep range, add tempo if necessary
Rest 10 seconds
B2. Dumbbell push jerk
4-10 reps
B3. Push ups
AMRAP to failure
Rest 2 minutes between sets