Friday 8.9.2019



A. Three sets of:
Romanian Deadlift x 4-6 reps @3111
Rest 45 seconds
Tempo Push-ups x 8-12 reps @1111
Rest 45 seconds
Single Arm Front Rack Step-Up x 12-16 reps (switch arms halfway)
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Rest 45 seconds

B. Five rounds for time of:
12/9 Calorie Assault Bike (or 15/12 Calorie Concept 2 Bike Erg)
12 Ball Slams

Time cap: 10 minutes


A. Five sets of:
Power Clean x 1.1.1
(Drop and reset between each rep)
Rest 2 minutes

Build in load from approximately 60% to today’s heavy cluster of 3.

B. Five rounds for time of:
40 Double-Unders
30-ft Walking Lunge
10 Toes to Bar
30-ft Walking Lunge

Time cap: 10 minutes


Row 200 Meters @2k PR Pace (or moderately fast)
Row 400 Meters easy
Row 150 Meters @slightly faster
Row 300 Meters easy
Row 100 Meters @slightly fasterer
Row 200 Meters easy
Row 50 Meters @fastest
Row 100 Meters easy
Rest 3 minutes
x 3 sets


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