5/31/2023

A1. seated barbell strict press; AMRAP (-1) @85% 5 RM @31x1x 4 sets -rest :45

115lbs - 8, 7, 6, 4

A2. weighted strict pull-up; AMRAP (-1) @85% 5 RM x 4 sets; rest 2-3 minutes

53lb KB - 6, 5, 5, 4

B. Every 3:00x3 sets:
6 unbroken Dual DB bench press (you choose load - tough but UB)
AMRAP (-1) pushups @2021

60lb DBs - 7, 6, 4

C. Every 3:00x3 sets:
6 unbroken dual DB bent over rows (you choose load - tough but UB)
AMRAP (-1) ring rows @2020

50lb DBs - 8, 6, 6

3 sets, based on feel:
1000m @ 1:53 pace
rest 1min
500m Row @ 1:47 pace
rest 30 seconds
250m Row @ 1:43 pace
rest 4min bw sets 

Held the above paces for each set, 3 sets in total