3/8/2017

A. Push Press; 3x3; rest 3min 
215lbs - 3x3

B. Strict Weighted Pull-up; 3-4 reps x 4 sets; rest 3min 
70lbs - 4x4

C. Hand Stand Walk; accumulate 150-200' 
done

+

4min AMRAP: 
7 Ring Muscle Ups 
14 Strict HSPUs 
48 Double Unders 
1 + 4 MU
UB MU, 8/3/2/1 sHSPU

rest 4min 

4min AMRAP: 
14 C2B 
14 K HSPUs 
48 Double Unders 
2 + 9 kHSPU
UB for the first round of C2B and kHSPU, 11/3 for the second round of C2B and 5/3/1 on the kHSPU

+

Assault Bike 8 Seconds @ 100% effort 
rest 1:52
x6sets 
done

+

15min Easy pace Row
2:30/500m pace

+

1 hour of movement work 
various mobility work